(Easy Effort)
Complete 3 Sets
Row 1:00
10 Band Dislocates + Overhead Pull Aparts
10 Down Dog Up Dog
5 Snatch Deadlift Empty Bar
5 Snatch High Pull
5 Power Snatch
Then..,
Snatch warm-up
Then..,
0:00 – 10:30 – Every 1:30 x 7 sets:
1 Power Snatch +
1 Hang Power Snatch +
1 Overhead Squat
Then..,
Clean warm-up
Then.,
10:30 – 21:00 – Every 1:30 x 7 sets:
1 Power Clean +
1 Hang Power Clean +
1 Push Press
Then..,
AMRAP 9min.
3 Bear Complex 115/75
20 Wall Balls 20/14
One Bear Complex is Power Clean, Front Squat, Shoulder-to-Overhead, Back Squat, Shoulder-to-Overhead.
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