WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Emom 5rounds

3 position snatch

*start with bar + work up

10mins to work up to as heavy as possible-

1 snatch + 1 hang snatch

Every 30secs for 6rounds

1 snatch pull + 6sec lower

@ heaviest complex weight

10min AMARP

30 doubleunders

14 DB/KB snatches 35/50 (53)

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3-5 rounds

NFT

20 barbell roll outs

20 back extensions