Split Snatch Warm Up
5x
Bar on back press force the extension
Stationary OHL/ front rack lunge alternating with a 3 second pause
Split snatch/ clean technique
Jump and shrug
*Scare crow (snatch only)
Muscle snatch/ clean
Drop snatch/ clean in split position alternating legs
Split snatch/ clean
Skill
Movement standards
WOD
5x
30:30
-Row for calories
-Burpees over the monorail
-Alternating hang split snatch w/45# m/75#
-OHS w/45# m/75#
GoFit
DB split snatch Warm Up
DB deadlift
DB high pull
DB muscle snatch
Footwork for landing & recovery
DB split snatch (alternating legs & arms)
Skill
DB split snatch
WOD
5x
30:30
-Row for calories
-Burpees over the monorail
-Alternating DB split snatch
-DB goblet squat
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