Thursday

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
Squat Therapy
Wall Sits
Quad Wall Stretch
Squatted Prayers
Dynamic 90’s
Turkish Get Ups
2 minutes of row, bike or jump rope

Skill Work
Snatch Complex

Strength
EMOM 10 minutes of:

Snatch Complex;

1 – Power Snatch
1 – Hang Squat Snatch
1 – Squat Snatch

*Get comfortable with pulling yourself under the bar.  Good form over heavy weight.

WOD
AMRAP 14 minutes of:

5 Squat Snatch (95/65)
10 Back Rack Lunges (95/65)
10 Toes to Bar (modification: knees to chest)

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