-Warm Up-


2 rounds


10 shoulder openers

5 Cuban presses + ohs

6 high pulls each side

5 oh eccentric wrist extension

5 ohs with barbell



-Strength-


Week 2 Day 1


Every 2 minutes x 5 sets


Snatch Pull + 2 Hang Squat Snatches


*Building each set


Then


Perform 2 sets of the complex


% is taken from what you did in the complex


1+2 @ 90%

1+2 @ 95%


B. Hang Snatch Pulls (below the knee)

  • 5 @ 85%
  • 4 @ 90%
  • 3x3 @ 95%


-WOD-


AmRaP 5


5 power snatch 135/95

5 squat Snatch 135/95