-Warm Up- 


With a PVC:

20 Pass throughs

10 OHS

10 Pass throughs at bottom of OHS

Then

Snatch Warm up: 2 Rounds

 

5 snatch high pulls (hang)

5 Snatch grip BTN Press

5 Snatch grip BTN Push Press

5 BTN Push Jerks Balance

5 Snatch Balance

 

-Strength- 

 

3 - position snatch @ 65% of 1 RM

 

5 sets

 

Keep rest between sets at 1-2 minutes 

 

-WOD-

 

Partner WoD

 

15 min cap


40 Burpees
30 reps snatches 
30 Burpees
30 snatches 
20 Burpees
30 snatches 
10 burpees
Amrap snatches