SNATCH
0:00 - 5:00min
Build to a heavy 1 Pause Overhead Squat (2 seconds)
5:00 - 10:00min
Build to a heavy 1 Snatch Balance
10:00 - 15:00min
2-3 sets of the complex:
Snatch Grip Deadlift/Hang High Pull/Hang High Pull/Hang Squat Snatch
*Building to around 60% of your max Snatch.
15:00min: 3 Snatches @ 60%
16:00min: 2 Snatches @ 65%
17:00min: 1 Snatch @ 70%
18:00min: 3 Snatches @ 65%
19:00min: 2 Snatches @ 70%
20:00min: 1 Snatch @ 75%
21:00min: Rest
22:00min: 2 Snatches @ 80%
23:00min: 2 Snatches @ 80%
24:00min: 2 Snatches @ 80%
WOD
21/15/9 of:
Shoulder to Overhead - 50/35kg
Burpees Over the Bar
Double Unders
Time Cap: 12 minutes
