9.Aug.2017

A. 5min EMOM: 
1 snatch grip DL + 1 snatch pull + 1 hang snatch pull (PVC or empty barbell ONLY) 
*positional work, focus on positions, bar path, and triple extension 

B. 7min EMOM: 
4/side; SA KB thruster (HAP; build as needed, DB okay)

C. 5min AMRAP ladder: 
4 wall balls
4 hanging knee raises
8 wall balls
8 hanging knee raises
....continue up the ladder increasing by 4's 

A. 5min EMOM: 
1 snatch grip DL + 1 snatch pull + 1 hang snatch pull (building) 
*positional work, focus on positions, bar path, and triple extension over loads

B. 7min EMOM: 
1 hang power snatch
*pause 1sec in catch (building moderate)

C. 5min AMRAP ladder: 
4 thrusters (65-115//53-103)
4 T2B
8 thrusters
8 T2B
....continue up the ladder increasing by 4's