Wednesday July 14th

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
3×3 Snatch Balance @ 50-60%
Then work complex of:
8×1 Snatch+OHS@ 65-75%
*snatch balance out of the rack, practice with no heave, just drop under bar if mobility is there
* Snatch is a full snatch if able
WOD
For Time:
400m Run
50 Air Squats
25 Push Ups
15 Strict Pull Ups
25 Push Ups
50 Air Squats
400m Run
*14 min cap

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