-Warm Up-


2 rounds


8 Cuban presses with plates

10 oh squats pvc

5 single arm presses each side

10 median nerve floss


Then together


3 high hang muscle snatches

3 low hang power snatches

3 midship hang squat snatches


One round guided, second round in there own with coach going around to make corrections



-Strength-


Hang Squat Snatch


(1,1,1) x 4 -5 sets - all singles


Building in weight starting around 65%


-WOD-


For time : 12 minute cap


12-9-6-3


Squat Clean

Push Jerk