WARMUP
2:00 JUMP ROPE THEN 4x SNATCH PROGRESSION W/ EMPTY BARBELL FITNESS 1)FRONT SQUAT 4X4 2)FLOOR PRESS 4X4 3A)5X10 CAPTAIN MORGAN (RIGHT) (10 EACH SIDE) 3B)5X1:00 SUPERMAN HOLD 3C)5X10 CAPTAIN MORGAN (LEFT) (10 EACH SIDE) PERFORMANCE 1-5x1 3 POS SNATCH (HI-HANG/HANG/FLOOR)@80 2-5x3 1 SN-GR PP + 2 OHS @ AHAP 3-5x3 3 Hi-HANG FLAT FOOT SNATCH HI-PULL + 1 SNATCH. @ AHAP WOD 9-7-5 OHS @ 60% of 1RM SNATCH CTB PULLUPS 300M RUN
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