Friday 4/6

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

Burpee muscle ups

WOD

A- 7 minutes to find your 4 rep MAX alternating split snatch

B- 12 minute MAX burpee muscle up