Hey guys great job this week, well start off with a Power Snatch EMOM. Then well hit some globo for the pumps and to help with Murph. See you all at the BOX!

SWOD: 12min EMOM of Snatch or Power Snatch.

4 reps every min for 3 mins then,

3 reps every min for 3 mins,

2 reps every min for 3 mins

1 rep every min for 3 mins

SWOD 2: Pump Sesh

Bench Press 4×3

Pull Ups 4×5

Bicep curls 4×10

Banded tricep ext: 4×12