Snatch Warm up
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch
Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch
Skill
Power snatches
A- 7 minutes to
find your 5 rep power snatch (touch and go)
B- Partner WOD
13 minute tag
14 consecutive power
snatches w/55# m/75# (Penalty- 5 bar facing burpees)
28 consecutive double
unders (Penalty- 200m run)
12 calorie row
GoFit
KB Warm up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
KB snatch
WOD
5x
30:30
-KB snatch
-Jump rope
-KBS
-Row for calories
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