171215 "Snatch Your Face Off"

Baseline: 4X 200m Row Rest =Work 1:1

20X Banded Good Mornings Banded Hamstring Pulls Banded Pass Thru Banded Trunk Twist Banded Row

Weightlifting: Snatch Complex Power Snatch +Squat Snatch *Work Up to heaviest load in 15 mins

Rest 5 Mins

Barbell Conditioning:

Take 70% of your total from Snatch Complex,

Do 33 Power Snatch For Time (Jonah's Birthday)!!!! *Every Time You break, do 5 Chest to bar Pull Up...

Fitness WOD: ( To Be done in Lieu of Weightlifting)

15 Min EMOM Odd- 20/15 Cal Row Even- 12 Alternating KB Snatch

Rest 5 mins

100 KB Swing 53/35 * Every time you break, do 5 Pull Ups.