Warmup
Every min for 5 min
5 wall balls
5 vtucks
5 glute bridges
5 bird dogs

X2Dowel
5 pass through
5 push jerks
5 oh squats
5 sot press
5 warrior squats


Strength EVERY 90 sec
Snatch Balance Complex
5 Sets:
1 Snatch Grip Push Jerk
1 Overhead Squat
1 Snatch Balance

All repetitions based on 1RM Snatch:
Set 1 – 70% (of 1RM Snatch)
Set 2 – 73% (of 1RM Snatch)
Set 3 – 76% (of 1RM Snatch)
Set 4 – 79% (of 1RM Snatch)
Set 5 – 82% (of 1RM Snatch)

Pausing Snatch Complex every 90 sec
6 Sets:
1 Pausing Power Snatch (1″ above parallel)
1 Pausing Squat Snatch (bottom)

1s pause on all repetitions. On the Power Snatch, find the same receiving position from last week (1″ above parallel). A purposeful deeper catch once again focusing on footwork and positioning. A full pausing Squat Snatch to follow, with our pause in the bottom of our squat.

All repetitions based on 1RM Power Snatch:
Sets 1+2 – 70% (of 1RM Power Snatch)
Sets 3+4 – 74% (of 1RM Power Snatch)
Sets 5+6 – 78% (of 1RM Power Snatch


WOD
‘’Shot Caller” 25 min cap
5 Rounds:
21 Wallballs (20 / 14 lb)
18 Alternating Dumbbell Power Snatches (50 / 35 lb)
15 Box Jumps (24″/20″)
12 Toes to Bar