Wednesday

SNATCH

0:00 - 5:00min

Build to a heavy 1 Pause Overhead Squat (2 seconds)

5:00 - 10:00min

Build to a heavy 1 Snatch Balance

10:00 - 15:00min

2-3 sets of the complex:

Snatch Grip Deadlift/Hang High Pull/Hang High Pull/Hang Squat Snatch

*Building to around 60% of your max Snatch.

15:00min: 3 Snatches @ 60%

16:00min: 2 Snatches @ 65%

17:00min: 1 Snatch @ 70%

18:00min: 3 Snatches @ 65%

19:00min: 2 Snatches @ 70%

20:00min: 1 Snatch @ 75%

21:00min: Rest

22:00min: 2 Snatches @ 80%

23:00min: 2 Snatches @ 80%

24:00min: 2 Snatches @ 80%

WOD

21/15/9 of:

Shoulder to Overhead - 50/35kg

Burpees Over the Bar

Double Unders

Time Cap: 12 minutes