WARM UP & MOBILITY
Time Cap 6min
1min Row
20 Band Good Morning
20 Band High Pull
15 PVC OH Squat
10 Band OH Squat
(Time Cap 14min)
Review the movement: Snatch
-Pull Phases 1, 2 & 3
-Transition Phases
-OH Squat Posture
-Catch Under Position
-Recovery
SWOD
Time Cap 12min)
Find 1RM of Snatch
WOD
15min AMRAP: (Use 40% of Snatch)
15 Back Squat
12 Power Snatch
9 Pull Ups
