-Warm Up-


2 rounds


1 min bike or row

10 shoulder openers

5 Cuban presses

10 oh squats

5 high pulls each side

10 eccentric oh wrist ext



-Strength- 



3x2 hi hang snatch 50-65%


3x1 Hang Snatch 65-80%


3x1 snatch from floor 80%+



-WOD-


Time cap : 25 minutes 


In a team of 3


Row 6k


After every 250 perform 3 squat snatches