WARMUP
Coaches Choice
SKILL/DRILL
High hang Power snatch
High hang Squat snatch.
STRENGTH
5 X's thru
1 High Hang power
snatch+1 High hang
Sq snatch.
WOD
9 min ladder
-Power snatch (95-65)
-Burpee over bar
3,6,9,....
eXpress WOD
eXpress WARMUP
WOD
5rds
10-DKB DL(70-53) (suitcase grip)
12-DKB walking lunge (suitcase grip)
14-DKB burpees
every 2 min 7-Pull ups