sNOw Days off!

Warm-Up
Mobility
2m Slow Bike
5 STRICT Pull Ups
10 HR Push Ups
15 OHS
5 Kip Swings
2-3 Kipping PU
60s Mod Bike
5 Snatch Grip Stiff-Leg DL
5 SG DL
5 Kip Swings
45s Mod. Bike
5 BHNK SG Press
5 BHNK SG Jerk
5 Hang Muscle Snatch
30s Mod Bike
2 Hang Pwr Snatch
5 Pausing OHS
----
3 Hang Sqt Snatches

5 x 3 Snatch Grip Sotts Press

5 Sets of Complex:
OHS + Snatch Balance (taken from Rack)

SNATCH WORK
OTM x 15:
Complex: Power Snatch + Squat Snatch
1=Complex(1)
2=Complex(2)
3=Complex(3)
4=REST
5=Complex(2)
6=Compex(3)
7=Complex(4)
8=REST
9= 1 Sqt Snatch(4)
10= 1 Sqt Snatch(5)
11= 1 Sqt Snatch(6)
12=REST
13= 1 Sqt Snatch(5)
14= 1 Sqt Snatch(6)
15= 1 Sqt Snatch(7)

5MIN REST

OHS
7 x 1 TEMPO OHS
5s to descend + 10s at bottom

H2O POWER
AMRAP in 15min:
60 D/U
30/21 Cal Row
10 Power Snatches (115/80)

Casey ~ 4 RFT = 17:52 (105#)
Oz ~ 4 RFT = 15:40 (@95#)
Z.Wendt ~ 175# Sqt Snatch (PR!) / 155# / 3rnds + 9reps
tb ~ 175# Sqt Snatch / 155# / 3rnds + 90 reps

Our help is in the name of the Lord, who made heaven and earth.