Warm up 3x
- S L box sits 10 ps banded
- 4 push up
then band release pecs , use small ball for upper ribs 2 min side practise snatch work with a dowel
10m EMOM
1 Snatch Grip Shrug Pull jump … get off the floor 1 Snatch (Heavy) or bench press 5 x 10 reps METCON 5 Rounds 300m Row 7 Split Jerks (135/95) 16 Box split jumps 300m run 50 double under 100 singles 10 Box over using your hands