SKILL / STRENGTH

Snatch Positional Work ( 22 mins )

3 Sets – building

1 High hang snatch

+

1 Hang snatch – 3 sec pause at knee

+

1 Low hang snatch – 3 sec pause @ shin

+

1 Full snatch

60 sec rest after each set

THEN

4 Sets – building

1 Hang snatch

+

1 Snatch

60 Secs rest each set

THEN

5 min AMRAP – unbroken complex

1 Hang snatch + 2 snatch + 3 OHS

^^ @ 75% of heaviest above weight

WOD

For time ( 15 min cap )

5 Rounds for time

21 DBL DB deadlifts

15 Pressups

9 DBL DB box step overs

40 DU / 80 singles

RX  22.5 / 15    24/20

INT   20 / 10  24/20

BEG   10 / 5  20/16