Prep:
3 Sets:
10 Cat Cows
10/side Leg Swing
5/side Shoulder CARs
5 PVC OHS
Fitness
A. EMOM5
2 Slow Pull Snatch High Pull + 2 Vertical Jumps
Light to moderate weights practicing technique
B. 5 Sets Every 2min
1 Snatch + 1 Hang Snatch below Knee
Building in loads and starting moderate.
C. 14min Clock
2k Row
In Remaining Time AMRAP:
7 TTB
21 DU
Essentials
A. EMOM5
2 Slow Pull Snatch High Pull + 2 Vertical Jumps
Light to moderate weights practicing technique
B. 5 Sets Every 2min
1 Hang Power Snatch + 1 OHS (5 sec pause in bottom)
Light loads. Mechanics focus
C. 14min Clock
2k Row
In Remaining Time AMRAP:
7 Hanging Knee Raises
21 Single Unders