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Wednesday February 11

General Warm Up Snatch Progression Snatch Every 90 sec for 10 Rds Hang Snatch + Snatch Pull + Snatch AMRAP 3 (x3) 15 GTO (75/45) 30 DU Rest 1 min Cash Out: Split Squat 3x8, Good Morning 3x8, Hollow Body Rocks 3x10

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Wednesday March 5:

Dynamic Warm Up Snatch Progression Snatch 5x3, last 3 at 80% 1,000m Row 18-12-6 Push Ups 9 6 3 Snatch 100 DU Cash Out: Pull Ups 1 rest 10, 2 rest 20…, Dips 3x6 (increase the weight/decrease band)

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Monday December 16:

Dynamic Warm Up Press 5x3 at 80% 2 Rds. For Max Reps 1 min WB (20/14) 1 min Slam Balls 1 min Burpees 1 min DU Rest 90 Seconds Cash Out: Pull Ups 5x5

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