Warmup
EMOM:
M1: :30 ez/:10 sprint
M2: 30 Shoulder taps
M3: :20 e/:10 sprint
M4: 20 Alt squat and twist
M5: :10 ez/:10 sprint
M6: 10 burpees
then..
20 Banded pull aparts
20 Palm up pull aparts
15 Banded press
15 banded pass through
10 banded OHs
10 banded pass through in OHS
then..,
Santch warmup
then..,
Power snatches
EMOM 12min
Odd: 2-3 Snatches 60-80% No Tng
Even: 12/9 cal sprint
then..
0:00-12:00
2 Rounds
30 cal
30 wall balls
30 C2b/pullups
2min rest
14:00-18;00
1 round
20 Hang power snatches
20 burpees
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