A. Power Snatch + Snatch @ 70% 1 RM Snatch x 5 Sets
B. Snatch Balance 3×4 @ 75% 1 RM Snatch
C. 3×4 DL @ 75% 1 RM, dead stop Every Time
D. 3 RFT 200 Meter Row 10 Chest to Bars 8 (each arm) 1 arm Thrusters (54/36)
Endurance Training
Main WOD
“Air Force” 20 Thrusters (95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat ** EMOM you must stop and do 4 burpees before returning to the work. WOD starts with 4 burpees
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