WARM UP/DROM
3X's
30-sec HS HOLD
30-sec Muscle snatch(light bar/PVC)
30-sec air sq
30 sec rest
STRENGTH
Snatch:
Build to a heavy Power snatch+hang squat snatch
WOD
15 min amrap complex plus pull up ladder
1-Power snatch+1 Hang power snatch+1 hang squat snatch (95- 65)
pull up 2,4,6,8,10...etc.
Snatch complex remains constant pull ups ladder up
eXpress WOD
eXpress WARM UP
WOD
5rds
20 cal row
15-Single bell OH sit up(53-35)
14-Single bell Push Kb push press (alt 7/7)
10-American swings