SNATCH
Overhead Squat - 1/1/1
Then,
Snatch Grip Deadlift - 2/2/2 (Above your personal best Snatch)
Then,
Snatch - 3/3/3
STRENGTH (5/3/1 pgm)
Back Squat
WOD
A.M.R.A.P in 6 minutes of:
10 Hang Power Clean - 60/40kg (70/45kg)
10 Wall Ball Shots - 20/14lb
2 minutes rest, then
A.M.R.A.P in 5 minutes of:
8 Hang Power Cleans - 50/35kg (60/40kg)
8 Kettle Bell Swings - 24/16kg
2 minutes rest, then
A.M.R.A.P in 4 minutes of:
6 Hang Power Cleans - 42.5/30kg (52.5/35kg)
6 Shoulder to Overhead - 42.5/30kg (52.5/35kg)
