WARM UP
3rds
10-dislocates
10-air sq
10-DB push press
SKILL/DRILL
1arm DB snatch (full)
STRENGTH
1 arm DB snatch
1-1-1-1-1-1-1
1x7 each arm
WOD
15 min amrap
10-OHSQ (95-65)
10-hang power snatch
10-pull ups
eXpress WOD
eXpress WARM UP
WOD
400m run
then
15-12-9-12-15
power cleans(95-65)
sit ups
back ext.
then
400m run