Primer

3 Sets of 5 – Snatch Grip Sotts Press – Video

Followed by…

5 Sets:

3 Snatch High Pulls – Video

3 Snatch Balances- Video

Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.

Strength

OT2:00min x5

3 position snatch

3 position power snatch

3 position squat snatch

Barbell cycling all 6 reps

@60%of power snatch up 5%from last week , our goal here is not to lift heavier but to lift better !!!😉

1 Pockets

2 Knee

3 Floor

WOD rx

1000m row

10 rds

2 power cleans 185/135

4 bar facing burpees

12 airsquats

WOD Rx +

Two part workout.

Part #1 – Starts on the 0:00.

Part #2 – Starts on the 12:00

Enter both

Part #1 (On the 0:00):

2 Rounds:

500 Meter Row

9 Bar Muscle-Ups

21 Wallballs

Part #2 (On the 12:00)

2 Rounds:

400 m run

9 PHSPU (7″/4″)

21 Hang Power Snatches (75/55)