-Warm Up-


2 rounds


10 boot straps

5 pvc Cuban press + ohs

5 elbow to instep with opposite reach (each side)

Then together With barbell

5 btn strict press(snatch grip)

5 power snatch balances

5 full snatch balances

5 ohs




-Strength-


15 minutes


Establish a 2-3 rep max Snatch Balance


Focus on a QUICK drop under the bar!

Working on developing confidence and speed under the bar



-WOD-


(24 minutes)


3 rounds


0:00-2:00


15/12 cals row

+

10 burpees


2:00-4:00


15/12 cals bike

+

10 T2B


4:00-6:00


50 Double unders

+

15 wall balls



6:00-8:00

Rest