Strength
A. Snatch pvc drills:
Burgener warm up + skill transfer exercises
– down up
– elbows high and outside
– muscle snatch
– snatch push press
– ohs
– snatch lands
– snatch drops
– pressing snatch balance
– heaving snatch balance
– hang power snatch
– snatch balance
– squat snatch
B. Snatch: 1 rep EMOM for 12 min @80-85%
WOD
Red
5 Rounds
2 S. Snatches @135/95
10 Dips
30 DUs
Row 300m
White
5 Rounds
2 S. Snatch @95/65
10 Push-ups
30 DUs
Row 300m
Blue
4 Rounds
3 P. Snatches
8 Push-ups
40 Singles
Row 300m