A
Run 2 Laps
20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(10 min)
B
5x2 snatch balance
then
8 EMOM
Min 1: 1 hang squat snatch
Min 2: 5 Ring Rows with pause + 5 ring dips
(25 min)
C
15 min AMRAP
1-2-3-4-5
Squat snatches (135/95lb)
Muscle-ups
*After performing the set of 5 muscle ups, start back over at 1 squat snatch