180910

Warm-up

20 cal row or airdyne
3 rounds
6 barbell front squat
6 ice cream maker on pull up bar
6 situps

Back Squat (60 x 3 , 67.5 x 3 , 72.5 x 3 x 8 ;  3 min rests)

Metcon (No Measure)

17 min emom

1 snatch complex every minute on the minute for 17 min

pull to knee + 3 seconds down + pull to above knee + 3 seconds down + pull to pockets + 3 seconds down + snatch  95/65

*advanced athletes can increase weight accordingly.

ITASA

4 rounds

15 power snatch @ 75/55
15 calorie row