Warm up
7’ circuit at slow intensity with PVC:
8 hip muscle snatch (muscular pull) + shoulders intra-extra rotation
8 OHS
8 sots press
8 hollow rock
8 ring row
Skill: hang squat snatch
EMOM 8’ complex:
2 hang squat snatch 30/20 E.b.
2 snatch balance
2 ohs
4×2’ AMRAP rest 1’ between sets:
10 power snatch 40/30 30/20
10 front rack bb lunges
