Wednesday August 11th

Warm-Up
400m Run/ mobility/bar warm up
Bar Warm up:
3xs through
Snatch grip
RDL
Hi hang Snatch Pull
Hang Muscle Snatch
OHS
Strength
Every :90 for 12 mins:
8 sets
1 Power Snatch
1 Snatch Balance
1 Full Snatch
@ 60-65% of 1RM Squat (or Power Snatch if they don’t Squat)
* 5-7 mins to warm up
* technique on snatch balance should not be heaving (no dip, drive but just a punch under)
*Go from power to directly onto back for snatch balance then can reset for Full snatch
WOD
5 Rounds:
In 2 Mins Complete
21 Air Squats
15 Sit Ups
9 Burpees
Max Pull Ups
* Rest 1 min after every round
*score is total pull ups for all 5 rounds
*for pull ups keep accumulating for the remainder of the time, it is not one max set

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