-Warm Up-


2 rounds


10 reverse lunge+oh reach

10 shoulder openers

5 Cuban press+ohs

5 kossack squats


Then with empty barbell

3 hang muscle snatches

3 oh pause squats

3 hang squats snatches


-Strength-


Week 1 Day 2


A - Snatch With No Jump *

  • 6 sets of 2 @ 60%


B - Snatch Push Press + Pause Overhead Squat (2 seconds in the bottom)

  • 5 sets of 5+2 @ 65% of 1 RM


C - Russian Twists

  • 25-30 reps
  • 25-45# DB


-WOD-


“Karen”


150 wall balls for time