-Warm Up- 

 

600m run then

 

3 rounds

 

*add weight each time 

 

5 high pulls

3 muscle snatch

2 over head squats 

 

-Strength- 

 

3 Position Snatch 1-1-1-1-1-1

 

Use the heaviest weight for each set

 

Rest as needed between sets

 

high hang, mid thigh, floor. 

 

Tempo Snatch Pull 1-1-1-1

 

Use the heaviest weight you can for each set.

 

Rest as needed between sets.

 

 

-WOD- 

 

AmRaP 16

 

200m run

6 deadlifts

12  pull-ups

24 air squats