Snatch Technique Every 90 seconds for 12 min 3 Deadlift (from the ground to the knee,don’t stand all the way up) 3 Hang Shrug (from the knee,open hips and shrug) 3 Hang High Pull 3 Power Snatch (make sure you land in your squat stance and pause before you stand)

Wod 3X 50 Air Squat 25 SDHP (75/55) 5 Wall Walk

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike