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