WARM-UP:

Athletes perform 4x10

Snatch grip knee to
Position 1 to focus
On activating lats

WEIGHTLIFTING:
Snatch:
EMOM12:
Snatch + Hang Snatch
(Start with empty bar)


CONDITIONING

6 sets:

25m reverse sled pull

30 rope waves



AUX:

1:00 Plank with band

15 butt scoot

HEALTH

"Shoulder Blades Should Slide and Glide" on Crossfit Invictus.