Strength

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3

STIMULUS

• See video example of the Snatch Grip Sotts Press Here

• The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom of the snatch.

Snatch Drop

5 Minutes to Build to Moderate Set of 3

STIMULUS

• See video example of the Snatch Drop Here

• Now that we opened up the bottom position a bit, we’ll add on some speed with the Snatch Drop


Squat Snatch Stamina

On the Minute x 5

5 Touch and Go Squat Snatches

WOD 12 min cap

“Dirty Water”

For Time:

100 Double Unders

800 Meter Run

Row cal 60/45