WOD
Warm-up
Hang Power Snatch (Weight)
Low Hang (below knee) power/muscle Snatch
4-5 sets of 2 @ 75-85%
4-5 sets of 2 @ 75-85%
Shoulder Press (Weight)
Strict Press
2 sets of 5 @ 75%
2 sets of 3 @ 80%
2 sets of 5 @ 75%
2 sets of 3 @ 80%
Met Con (Time)
4 rounds for time:
18 Box Jump Overs, 20/24"
14 DB snatch @ 15/22.5kg
10 hand release push-ups OR handstand push-ups
18 Box Jump Overs, 20/24"
14 DB snatch @ 15/22.5kg
10 hand release push-ups OR handstand push-ups
Min 1-Machine of choice for 45sec
Min 2- 10/10 Plank Position Shoulder Taps
Min 3- 10 challenging shoulder dislocators