Complex.
Performance
Warm up + snatch warm up
every 40” x 10
1 squat snatch @80% RM
every 30” x 10
1 squat snatch @70% RM
Emom 10′
50 double unders
20/15 calories row
Community
warm up 3 rounds of:
pvc overhead squat
ground to overhead plate
pvc good morining
30” skip
sit – ups
technique
overhead squat progression
wide to narrow
WOD
complex @50 kg M / @35 kg F
1 deadlift snatch grip
1 hang power snatch
1 overhead squat
da 6 a 1
da 100 m a 600 m run
$ CASH OUT $
4 x 10
knee to elbow strict
