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Wednesday
SNATCH
0:00 - 5:00min
Build to a heavy 1 rep Overhead Squat (2 second pause at the bottom)
5:00 - 10:00min
Bulid to a heavy 1 rep Snatch Balance.
10:00 - 15:00min
Build to 65% of your best Snatch on the following complex:
Snatch Grip Deadlift/Hang High Pull/Hang High Pull/Hang Squat Snatch
16:00min - 2 Squat Snatches @ 65%
17:00min - 2 Squat Snatches @ 70%
18:00min - 1 Squat Snatch @ 75%
19:00min - 2 Squat Snatches @ 70%
20:00min - 2 Squat Snatches @ 75%
21:00min - 1 Squat Snatch @ 80%
22:00 - 30:00min
2-3 sets to find your Max Squat Snatch
WOD
6 rounds for time of:
50 Double Unders
10 Power Snatches - 35/25kg
8 Handstand Push ups
Time Cap: 14 minutes
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