-Warm Up-

 

3 reps of each with empty barbell

 

Snatch grip RDLs

Snatch pull from below the knee

Muscle snatch

Over Head Squat

Snatch push Press

Snatch balance

Hang power Snatch

Squat snatch below knee

 

-Strength-

 

A.)

 

4 sets

 

3 position power snatch

 

High Hang (bar in pockets)+ hang (bar above knee)+low hang (bar below knee)

 

B.)

 

4 sets of 3 snatch pull

 

 

 

 

 

-WOD-

 

For Time : 10 minutes

 

25/20 cals 

10 power snatches

25/20 cals

10 squat Snatch