WARMUP
3:00 EASY MACHINE
20 IRON CROSSES
20 GLUTE BRIDGES
20 CATCOWS
20 BANDED STEPS
THEN
BAR FLOW
1X (5 HIGH PULL + 3 TALL SNATCH)
2X (1 MUSCLE SNATCH + 1 POWER SNATCH + OH SQUAT)
2X (1 POWER SNATCH + 1 OH SQUAT)
THEN...
IN 10 MINUTES
CONTINUE TO
BUILD TO A CHALLENGING
SNATCH
CONDITIONING
AMRAP 10 of:
10/8 Calorie Row
10 KBS @ 70/53
10 OHS @ 75/55