-Warm Up-


2 rds

10 shoulder openers

5 kneeling jumps

20 sec L-hang or tucked hang

5 sotts presses with empty barbell

5 high pulls each side


With an empty barbell or pvc- 3 reps of each


Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch balance

Hang power Snatch 


-Strength-



Work up to a heavy single Muscle Snatch


Then


2 snatch high pulls + 1 power snatch


(2+1) x 7


*athletes can reset after each rep if they need to



-WoD-


2 RFT


35 doubles

20 KB snatches (10L/10R)

35 Doubles

20 T2B

35 Doubles

20 Kb should to overhead (10L/10R)