October 27th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Snatch Complex

EMOM 12 (Every minute on the minute)

Power Snatch + Snatch Balance

*Build across sets.

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Rise Up

16 Rounds for time (or not):

2 Box Jump 30"/24" (Tall)

4 Pull Ups (Strict)

6 DB Snatch 50/35

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Cool Down

5-7minute (minimum) Walk

Childs Pose on Box 1-2mins

Seated Pike Stretch 1-2mins

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Accessory

3-4 Sets

10-12 Overhead Squats (light/mod)

8-10 Single arm Seated Z-Press

12-15 Side Plank Hip Raises

*Rest 60-90sec between sets.