LA Class April 9, 2024

Warm up:

10 Calorie Machine

10 Superman Pass thrus

10/side Warrior Squat Reaches

10. IYTS

10 Slow Cat cows

1RD Empty bar

5 Goodmornings

5 Behind the neck Press

5 OHS

1RD

3 Snatch DL

3 Snatch Pull

3 Muscle Snatch

into...

2 sets

1 Rep of 3 position Snatches (all full squats)

Strength 1 Set every 2 min x 6 sets

1 Hang Power Snatch

1 Full Snatch

2 OHS

Start with 50% of your 1RM Snatch then build

Metcon:

30-30-30 (13 min cap)

Alternating Dumbbell Snatches (50/35)

Hand Release Pushups

*5 Wall walks every after set including the last*