Monday 31 July

A. Snatch Complex – EMOM x 9min
Power Snatch + OHS + Squat Snatch
*for movement quality*

B. “Nasty Girls” (12min cutoff)
3 RFT–
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans  (135/95)

C. Core and Shoulder Development
Accumulate 2:00 Wall Sit holding a KB away from your body
Accumulate 2:00 L-Sit Hang
Accumulate 20 KB Windmills