2372 Wednesday 10/2/2019

A
16 min EMOM
Min 1: Ride/Ski 10/8 Cal
Min 2: :30 Banded Pull Aparts
Min 3: :30 Shoulder Opening over med ball
Min 4: :30 bottom of double KB Front Rack Squat

B
5 EMOM
2 Reps Snatch Positional Complex
2 sec at each position
2" below knees, hip pocket (or launch position), catch position (bottom of OHS).
All at 40% 1 rep snatch
then
10 min EMOM
1 Squat Snatch + 5 OHS
(20 min)

C
Every 2 min for 5 Rounds
Ride 15/12 Cal
10 Burpees
(10 min)