WARM UP
5:00 bike
3 rounds:
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 oh squat
3 full snatch
*Perform 1 round from hi hang, 1 round from mid hang, and 1 rounds from low hang.
SKILL
EMOTM 10:00:
5 air squats
1 snatch
E2MOTM 10:00:
1 snatch
*Build to 1RM snatch and record heaviest lift
WORKOUT OF THE DAY
1 mile assault bike sprint
*All out sprint.