Workout of the day

10 min EMOM (week 3 / 4)

Sets 1-4: 1 Snatch Pull + 2 Hang Snatch

Sets 5-7: 1 Snatch Pull + 2 Low Hang Snatch

Sets 8-10: 1 Snatch Pull + 1 Snatch

* For this week, we can slowly build throughout the sets. Start around
40-60% and build every 1-2 sets if moving well. Focus on pulling all the way
through the pockets today and keep your arms long and relaxed.

15 min EMOM

1st min: 10 Push-Jerks
2nd min: 12/16 Calorie Row
3rd min: 50 DU's / 75 SU's

Barbell Weights:

L1: #55/75
L2: #65/95
L3: #95/135

* When choosing weights for push-jerks, you
should be able to complete the reps unbroken for
at least the first round.

2-3 Sets / Minimal Rest

12-15 Banded Face Pulls
12-15 Band Pull Aparts
8/8 Single Arm Seated Ext Rotation w/ change plate or DB