4/2 Tuesday

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

Pistols

WOD

23 minute Partner ping pong

2 rope climbs

10 pistols

Snatch from shins/ high hang/ floor

GoFit

Warm up 

DB complex #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

DB snatches

WOD

5x

20:40

-Ring rows

-DB snatch left

-Air squats 

-DB snatch right