Warm Up-
Teams of 2-
8 minutes of bike, switch every 30 seconds- slowly build intensity

Grab a bar and do at least 20 empty bar snatches and 20 overhead squats

Strength-
10 Minutes EMOM
2 snatches from the hang position (knees)
Try to drop into your full snatch if you can, if not add an overhead squat

Wod

5 Rounds for time Aaron Leech

10 Power Snatches 115/75
30 Doubles

 

Extra work, 8 minutes, 30seconds hollow hold, 30 second supermans