ATHLETE

A. MedBall Clean Technique Work

B.“Slingin’ Sammy”

EMOM20
Minute 1: 10-15 Hand-Release Pushups
Minute 2: Calorie Row (15/12) (12/10)
Minute 3: 12-15 Medball Squat Cleans (20/14)
Minute 4: 20-50 Double-Unders

C. After WOD Optional Core Cashout:
3-5 Rounds:
10 Rower Pike Ups/Knee Ins
10 Barbell Situps

BARBELL CLUB

A. Junkyard Dog + Burgener Warm-up

B. Snatch Pulls 3-2-1-1

C. Snatch Balance 2-2-1-1

D. Snatch- Build to a Heavy Squat or Power snatch