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

Comment