Group warm up
10 minutes foam Rolling
Empty bar warm up (snatch grip)
Strength
Every 2 minutes for 14 minutes
3-position snatch (high hang, mid thigh, below the knee)
Metcon:
10-9-8-7-6-5-4-3-2-1
Hang Snatch 75/55
Pull up, L2-band, L1-box
walking lunges
double unders
OT:
500 meter row
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