4/11 Monday




Snatch Technique (3 rounds: Round 1: Barbell, Round 2: 85/55, Round 3: 95/65)

3 Snatch Grip Romanian Deadlift

3 Snatch High Pull From Below Knee

3 Muscle Snatch

3 Overhead Squats

3 Snatch Balance

3 SOTS Press

3 Hang Squat Snatch

3 Power Snatch

Strength: Every 2 minutes for 10 minutes (5 sets):

Snatch Pull + Power Snatch + Overhead Squat

@70-75% of 1RM

WOD: "Over and Out" For Time (15 min cap):

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Closer:

75 Sumo Deadlifts

(shoot for 3 sets of 25, pick a weight that is manageable like 95/65)

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