Warm up: 3x
2:00 bike
10 band Pull aparts
20 alt single leg v ups
5/5 single arm db press
A. Snatch 5×3 (drop from the top)
use 75% the whole way and have no misses.
B. 10 am class
skill: 4 sets
15 kB deadlifts
skill 2: 3 sets
7 front raise+7 lateral raises+7 rear delt raises
Workout:
10 min AMRAP
10 thrusters 115/75
20/15 cal row
rest 5 min
10 power cleans 115/75
20/15 cal bike