Primer:
3 Minute Row: Min 1 Slow | Min 2 15s + 2K Pace | Min 3 12s+ 2K Pace
Barbell Warm Up EMOM x 6
Snatch Grip DL + Muscle Snatch + SGPP + OHS + Snatch Balance + Hang Squat Snatch
Strength + Conditioning:
On The Minute Until Failure (12 Minute Cap)
20 Double Unders +
1 Snatch
Bulletproof Shoulders:
15s Dead Hang +
1 Double Overhand Grip DL
Males: Snatching 200+ starts at 135. Add 10 Lbs every minute
Males: Snatching Under 200 start light 65 or 95. Add 5 lbs every minute
Females: Snatching 145+ start at 95. Add 5 lbs Every minute
Females: Snatching Under 145+ Start light at 45 or 65. Add 5 lbs every minute.
WOD:
Middle Management:
40 Cal Row
20 Squat Snatches @ 80% of Heaviest Snatch Above
40 Cal Row
Bulletproof Shoulders:
40 Cal Row
300M Single Arm Farmers Carry @ 70/53
40 Cal Row