8:00 AMRAP:
:20 Sec Row
5 I-Y-T
5 Empty BB Snatch grip Deadlift
4 EMpty BB Back Rack Alt Lunge Steps
Then..
Snatch complex:
EMOM 10:00
Odd: 5 Snatch pulls
Even: 2 Power Snatch
Build in weight for the power snatch. The snatch pull weight does not need to be exact, make it easy to change weight between the pulls and the power snatch.
Then….
3 Rounds For Times:
10 DB Single DB OH Lunge Left 50/35
15/12 cal Row
10 Bench Press 115/75
15/12 cal Row
10 DB Single DB Front OH Lunge R
Rest 1 Min between Each round. Score is total time at the end incuding the 1 Min Rest
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