Skill: Hang Snatch
5 min EMOM
5 hang snatches per min @ 65% snatch
Strength: Front Squat 10 mins
2 warm up sets of 5 reps each
1x5 @ 50%
1x4 @ 60%
1x3 @ 70%
1x20 @ 50% try to go unbroken, or not racking the bar
WOD:
3 rounds:
3 Cleans 165/115 (65-70% clean)
6 Chest 2 Bar (S1: 8 Pull ups, S2: 10 Ring Rows)
9 Burpees
Then run 400m
3 rounds:
3 Cleans 165/115
6 Chest 2 Bar (S1: 8 Pull ups, S2: 10 Ring Rows)
9 Burpees