Warmup
X2
1 min bike /run
5 inch worm
10 kB swings
5 btn push press
5 btn push jerk
5 oh squats
1:00 shoulder distr
1:00 couch stretch
Strength
5 sets x 3 reps Snatch balance( bar)
1 above parallel
1 at parallel
1 below parallel
(Foot work )
Emomx8 (increasing )
2 hang power snatch
1 power snatch
Wod
Nate 20 amrap
2 ring mu / bar
4 HSPU
8 kB swings 70/53
Level 2
Amrap 20
4 shoot threws / banded strict pull-ups
8 push-ups
8 kB swings 53/35
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