01 July: Snatch skills and some rowing action

a) 10 PVC passes, 10 PVC OHS, 10 PVC passes at bottom of squat
50 (2ct) mountain climber
3 x[5 b/n snatch grip push press, 10 good morning, 15 bent over row]
pigeon stretch x 1 min/side
 2 x[15 lateral shoulder raises, 15 bus drivers, 10 step ups/leg]
LAX ball to scapula x 1 min/side
2 x[30 sec handstand hold, 5 muscle snatch, 10 bird dogs/side]
ankle stretch x 45 sec/side
30 sec active OHS hold (at bottom, with some #)
10 x 1 power snatch

b) Snatch Balance
3-3-3-2-2-2
*keep it light and focus on quick drops and lock outs
Snatch grip DL
5-5-5-5
*use straps if you have them

c) EMOM x 20 mins
min 1:  7 hang power snatch 115/75
min 2:  20/15 cal row
min 3:  7 OHS
min 4:  20/15 cal row
min 5:  Rest  

*20 cals for males / 15 cals for females


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