• Chris

Friday

SNATCH

Overhead Squat - 3/3/1/1

Then,

Build to a heavy: Hang Snatch High Pull + Hang Squat Snatch

(Hang snatch High Pull + Hang power Snatch)

STRENGTH (5/3/1 pgm)

Shoulder Press

WOD

30 seconds of: Dumbell Snatch - 50/35lb (Kettle Bell Snatch - 24/16kg)

30 seconds of: Wall Ball Shots - 20/14lb (20lb-11'/14lb-10')

30 seconds rest

60 seconds of: Dumbell Snatch

60 seconds of: Wall Ball Shots

60 seconds rest

90 seconds of: Dumbell Snatch

90 seconds of: Wall Ball shots

90 seconds rest

120 seconds of: Dumbell Snatch

120 seconds of: Wall Ball Shots

For reps.

Warming up

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