9.13.2021
Warm-up
Snatch (5×2 85-90%)
Metcon (Time)
3 RFT
10 Hang Power Snatch 75/55 + 95/65
200 M Run + 400 M run
10 Burpees over the bar + 12
10 Hang Power Snatch 75/55 + 95/65
200 M Run + 400 M run
10 Burpees over the bar + 12
Bonus Abs
Using Snatch bar for ab wheel – 3×10
if you used an empty bar, grab an ab wheel
if you used an empty bar, grab an ab wheel
10 pvc: pass thru, OHS, GM, Leg Kicks
empty bar – skill – snatch pull, snatch balance, high hang snatch