Snatch Warm up
Banded over head shoulder circles + external rotation
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
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
Weighted dips
Weighted dips
WOD
A- 5x 1
Weighted dips
B- For time:
12 Power snatches
50m plate shuttle
10 Power snatches
50m plate shuttle
8 Power snatches
50m plate shuttle
(W/105# & 25# plate M/155# & 45# plate)
*7 minute time cap*
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