SNATCH
1/1/1 Squat Snatch - 80% +
1/1/1 Snatch High Pull - 100% +
1/1/1 Snatch Grip Deadlift - 120% +
STRENGTH (5/3/1 pgm)
Shoulder Press
WOD
3 rounds for reps of:
1 Minute Max Overhead Squat - 42.5/30kg (Front Squat - 42.5/30kg)
20 seconds rest
1 Minute Max Dumbell Snatch - 60/40lb (Kettle Bell Snatch -24/16kg)
20 seconds rest
1 Minute Max Wall Ball Shots - 20/14lb
20 seconds rest
1 Minute Max Kettle Bell Swing - 24/16kg
1 Minute rest