• 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 1 rep @ 55-65%

Followed by…

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

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

3-Position Snatch @ 75-80%

(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

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

2 Snatch Lift-Offs + Snatch @ 85-90%

 

  • WOD BB cycling 5 Rounds for time of:
    • 20 Deadlifts, 50/35
    • 15 Hang Power Cleans
    • 10 Push Jerks
  • Stretch Quads/Hips