Muscles and Snatches

Warmup

800M Run

30 Ring Rows

20 High Hang Snatch

Strength

4x2 Front Squats @ 80% of heaviest FS lift from the last 3 weeks

E4M

WOD - Metcon

1 Muscle Up (Bar or Ring) or 3 Pull Ups/CTB Pull Ups

3 Power Snatches @ 75% of 1RM

Cool Down

200M Walk

10 Banded Squats

10 Wall Squats

10 Banded Pass Thrus