Tuesday September 1st

Barbell Warm Up
Minute 1- 5 Snatch grip high pull, 5 power position power snatch
Minute 2- 5 hang snatch from the knee, 5 OHS
Minute 3- 5 Lift offs- pause at knee, slowly shift to power position pause there, finish with power snatch or squat snatch

14 Minute EOMOM (7 Rounds)
Without dropping the bar
1 Lift off, pause at the knee for 2 seconds THEN
1 Hang power snatch
3 Overhead squats

Kb Swings 70/50

Extra Accessory work
3 Rounds
1 Minutes hollow hold
1 Minutes superman hold
Max time hang in an l-sit position
Sprint 200m