11.28.12

3 Position Snatch AHAP - 1 rep EMOM for 5 min (5x1)

-one rep is considered one full revolution through full snatch, snatch from top of knee, snatch from top of hip

10 Rope Climbs throughout SWOD

Muscle Snatch (knee) - 4x5

Supermans - 4x8

AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight

-Coach Casey