Baseline:
4X 200m Row
Rest =Work 1:1
20X
Banded Good Mornings
Banded Hamstring Pulls
Banded Pass Thru
Banded Trunk Twist
Banded Row
Weightlifting:
Snatch Complex
Power Snatch +Squat Snatch
*Work Up to heaviest load in 15 mins
Rest 5 Mins
Barbell Conditioning:
Take 70% of your total from Snatch Complex,
Do 33 Power Snatch For Time (Jonah's Birthday)!!!!
*Every Time You break, do 5 Chest to bar Pull Up...
Fitness WOD: ( To Be done in Lieu of Weightlifting)
15 Min EMOM
Odd- 20/15 Cal Row
Even- 12 Alternating KB Snatch
Rest 5 mins
100 KB Swing 53/35
* Every time you break, do 5 Pull Ups.
