SNATCH
Overhead Squat - 3/3/1/1
Then,
Build to a heavy: Hang Snatch High Pull + Hang Squat Snatch
(Hang snatch High Pull + Hang power Snatch)
STRENGTH (5/3/1 pgm)
Shoulder Press
WOD
30 seconds of: Dumbell Snatch - 50/35lb (Kettle Bell Snatch - 24/16kg)
30 seconds of: Wall Ball Shots - 20/14lb (20lb-11'/14lb-10')
30 seconds rest
60 seconds of: Dumbell Snatch
60 seconds of: Wall Ball Shots
60 seconds rest
90 seconds of: Dumbell Snatch
90 seconds of: Wall Ball shots
90 seconds rest
120 seconds of: Dumbell Snatch
120 seconds of: Wall Ball Shots
For reps.
