Warmup:
– Foam Roller and Snatch Prep
Strength: E2mom for 10´
– 3x Front Squats @55-65%
*3 sec pause in the bottom of every rep
*Don’t go heavy here, work on perfecting your squat mechanics and positions
Strength: E2mom for 10´
– Snatches
*3 position snatch
*high hang, low hang, floor – complete as a complex, no dropping the bar between lifts
*Light – moderate weight across (55-65%) and work to perfect positions, speed and technique instead of going heavy
WOD: 20´Amrap
– 1x Strict Handstand Pushups
– 5x Hang Snatches with 50.00kg / 35.00kg
– 10x Toes to Bar
– 15x Kettlebell Swings with 24.00kg / 16.00kg