Day#23 Week 6 Speed

Warm up

Barbell complex

3x 7 reps with out letting go of the barbell

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

Skill

SDHP

WOD

5x

20 power snatch w/45 m/75

20 SDHP w/45 m/75

10 burpees over barbell

*3 minutes rest after each effort

GoFit

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

MB cleans

WOD

12x

30:30

-MB cleans

-Burpees