Today’s Workout:

  • Skill
    Hang Snatch

    • EMOM 5 – Empty Barbell
      • 2 Slow Snatch Grip DL (:02 pause at knee) + 2 Hang Snatch Pull + 2 Hang Snatch
  • Conditioning – “Hercules and the Hydra”
    25 min. Running Clock

    • AMRAP 13
      • 15 Wall Balls (sx – Scale as Needed   rx – 20#|14#)
      • 10 Burpees Over the Bar
      • 5 Single Arm OH Reverse Lunge (sx – 30#|20#   rx – 40#|25#   crx – 50#+|35#+)
    • Rest 2 min.
    • 10 min. (min. 15 to 25)
      • Build to a Heavy Hang Snatch (Squat or Power)
        –OR–
      • 3 Light Hang Snatch Every Minute
  • Accessory
    4 Sets

    • 15 Banded Kneeling Hip Thrusts (Video)
    • 10 Fire Hydrants (Each Side)