Wednesday

WU
1-5
KettleBell Headcutter

1 Arm KB Swing (side)
Lunge Dislocate (side)

Snatch Drills from the Hang with Bar or PVC

High Pull

Muscle Snatch
Overhead Squat
Snatch Balance
Hang Power Snatch

Warm up to weight for EMOM

WOD

EMOM Hang Power Snatch 2-3  perfect reps on the minute for 12 mins

then

10-9-8-7-6-5-4-3-2-1
KB Swings
Burpee Pull-ups

Cooldown
4 x 30/30 Bear Crawl/High Plank

 

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