Warm-up
Spend 2 minutes in Z1
Then, modified Port snatch warm-up
1. Dip and drive.
2. Dip, drive and high pull.
3. Muscle snatch.
4. Power snatch.
5. Snatch balance.
6. Squat snatch.
Then, 3 to 5 squat snatch from the hang and then full.
Strength
1 snatch at a light weight EMOM for 3 min, rest 1 min
1 snatch at a medium weight EMOM for 3 min, rest 1 min
1 snatch at a heavy weight EMOM for 3 min
WOD
“I took care of it”
12 min AMRAP
15/12 cals AB
12 deadlifts (155/105#)
9 S2OH
Classic triplet.
