Thursday 9 November

Warm up

10 PVC pass throughs
10 PVC/ATW
BB only
5 good mornings
5 back squats
5 strict presses
5 overhead squats
5 stiff legged deadlifts
5 hand stand push ups
WOD

5:00 EMOM

5 hang power snatches (115/75)
Rest 1:00
5:00 EMOM
5 power snatches (135/95)
Rest 1:00
5:00 EMOM
5 snatch pulls (155/115)

Strength
Overhead squats
5@75/55 x 2
3@95/65 x 2
2@ 115/75
1@135/95
Establish heavy single for the day