Warm Up:
Glassman (if you cannot do unbanded pull ups/ring dips, do negatives)
Mobility
Strength: 5 x 3 Snatch Pulls (beginner) / Hang Muscle snatch (intermediate)
Advanced: 4 x 6 Hang speed snatch
WOD:
A) 20 MIN EMOM
2 OHS (off the floor, pick a suitable weight. RX is 70%)
1 T & B short shuttle
B) 10 MIN EMOM
100m Row or 25 DU
Silvers:
Glassman warm up (with negatives)
Squat therapy
Mobility
Skill: Med ball cleans
Strength: 6 x 4 PUSH PRESS
WOD: 20 MIN EMOM
2 Med ball cleans
1 length shuttle sprint
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