Warm Up

Row 500
+
3 Rounds
10 Snatch Grip DL
10 Snatch Grip BB Rows
10 BTN Snatch Grip PP

Barbell Review

Mobility:
~ Dislocates/Gandalf
~ Hamstring/adductor (w/dowel)
~ Knee Squeeze/TV Stretch

Workout

A. Snatch Wave
EMOM x 9
Min 1: 5 TnG Snatches
Min 2: 5 TnG Snatches
Min 3: 5 TnG Snatches
Min 4: 3 TnG Snatches
Min 5: 3 TnG Snatches
Min 6: 3 TnG Snatches
Min 7: Heavy Single
Min 8: Heavy Single
Min 9: Heavy Single

B. "Fuzzy Navel"
4 RFT
20 Calorie Row
15 T2B
10 Power Snatch (135/95)

C. EMOM 15
2 Muscle Ups/ 5-7 Ring Dips