5-3-16

Warm Up: – EMOM 9

1. Burgener X 3’s

2. 7 each @ slow pace

SP @ bar only

BN SP

Thrusters 

BN Thrusters

3. 7 goblet squats @ “heavy”

Hold 2 sec in bottom

Strength: – Snatch Grip DL @ 110% 1RM

5 X 3 : Complete on 3131 tempo

Snatch pulls @ 90% 1RM

8 X 1 : Complete on 2XDR

Squat snatch @ 75% 1RM

8 X 1 

WOD: – For Time : 21-15-9

Snatch @ 95/65

Burpees over the bar

 

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