2/5 Day#23

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

Skill

Snatch with accommodated resistance 

WOD

5 rounds of:

3 speed snatches

400m run

NFT

GoFit

Single Arm DB Warm up #2

3x 

10 DB deadlifts (5 right/ 5 left)

OH DB carry 10m right/ 10m left

10 DB row (5 right/ 5 left)

Rack DB carry 10m right/ 10m left

10 DB cleans (5 right/ 5 left)

DB farmers carry 10m right/ 10m left

10 DB thrusters (5 right/ 5 left)

Skill

Stone G2S & DB snatch

WOD

7x

20:20

-Stone G2S

-Shuttle run

-DB snatch

-DB shuttle run