Warm-up & Mobility: 15 Minutes

Strength: Snatch – EMOM 10 min @ 75-85% – 1 Snatch Pull + 1 Snatch
**Remember that a “pull” is not done with your back and arms like on a rower. A pull is done by using your legs to jump the bar from the power position into a floating position that is optimal for catching or receiving,

Conditioning: For time – 21-18-15-12-9-6-3 reps of:

  • KBS (32/24k)

**After each round perform:

  • 7 Burpees
  • 21 Double-unders

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