Core :

40-30-20

Hollow rocks

Between each rd

Hold dball bear hug 1 min

Technique Primer

3 Sets:

3 Snatch Balances – Video

1 High Hang Squat Snatch

Strength

On the Minute x 10: Power Snatch

Minutes 1-5 – 1 Hang Squat Snatch + 1 Squat Snatch

Minute 1 – 60%

Minute 2 – 64%

Minuted 3+4+5 – 68%

Minutes 6-10 – 1 Squat Snatch

Minute 6 – 72%

Minute 7 – 76%

Minutes 8+9+10 – Build to a heavy single, based off feel.

WOD

14 min

2 rds

21 dbell snatch 50/35

150 du

9 ring mu

Remaining time

1 RM SNATCH