• Warm up

With any weight, 2 rounds at samelight weight, then 1 round at heavier weight

    • 10 deadlifts
    • 10 overhead squats
    • 10 press
  • Strength snatch

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

Followed by…

Every 2 minutes, for 4 minutes (2 sets):

4-Stop Halting Snatch Deadlift with 8-second descent

(Ground, below knee, above knee, hip)

 

  • WOD

Beast builder EMOM x 7

  • 1- 7 unbroken hang power cleans + 1 jerk
  • 2- 6 unbroken HPC + 2 jerks
  • 3- 5 Unbroken HPC + 3 jerks
  • 4- 4 Unbroken HPC + 4 jerks
  • 5- 3 Unbroken HPC + 5 jerks
  • 6- 2 unbroken HPC + 6 jerks
  • 7-1 HPC + 7 jerks

Start light we will hit his ever couple of weeks

 

  • Stretch Quads/Hips