wod
Warm-up
Snatch (Weight)
8sets
1 Hang muscle/power Snatch + 1 Low Hang muscle/power Snatch + 1 muscle/power Snatch
*start @ 70% and build to 80%
1 Hang muscle/power Snatch + 1 Low Hang muscle/power Snatch + 1 muscle/power Snatch
*start @ 70% and build to 80%
ADV Option:
3 positition snatch
High to low
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Accessory Work
For Quality
15 banded pull ups
10/10 DB reverse lunges
15 banded pull ups
10/10 DB reverse lunges
10 shoulder dislocators
12 ring rows
14 Air Squats
30sec Double Unders or Single Unders