-Warm Up-


2 rounds


6 Cuban presses

5 median nerve floss

10 squat+ thoracic rotation

5 kneeling jumps


Then with and empty barbell 2 rounds

3 high hang snatch pulls

3 low hang muscle snatches

3 mid shin power snatches

Coach leads the first round the. Correction for round 2


-Strength-


Three Position Power Snatch


X7 sets 55-65% of 1 rep max


*Pause 2 seconds at each position


Position 1) From Mid Thigh

Position 2) From Just Below The Knee

Position 3) Hover 2-3 inches Off Floor



-WOD-


12 minute cap


5 RFT


60 doubles

12 ring dips