Warm-up

EMOM 9
min 1: 50 sec shuttle runs
min 2: 10 lunges alternating legs – DBs at sides
min 3: 20 mountain climbers

WOD

AMRAP 12
100 meter Run
15 Wall Ball 20/14#
30 Abmat Sit-ups

Cool Down

60 sec Samson stretch/side
60 sec spider stretch/side
60 sec shoulder distraction/side

Back East Barbell (5:30pm only)

A). Snatch Technique

Every 2 minutes for 8 minutes (4 sets)
1 Hang Muscle Snatch + 1 Overhead squat
Increase weight across

B).  Snatch Position Work

Every 2.5 minutes for 10 minutes (4 sets)
Hang Snatch 5, 4, 3, 3 @ 70%

C). Clean and Jerk Position Work

Every 2.5 min for 10 minutes
Power clean and Push Jerk 5, 4, 3, 3 @ 70%

D). Snatch Deadlift

Every 2 minutes for 6 minutes (3 sets)
5 Snatch Deadlift @ 70%