Wednesday

warmup 3 rds

1:00 machine

5 muscle snatch

5 power snatch

5 snatch grip push press

5 oh squats

Strength

Power snatch

From knee SINGLES

3@ 60

3@60

3@ 65

2 @70

2@75

High hang snatch +hang snatch

.02 sec pause in catch “SQUATS “

3+1 60

3+1 65

2+1 65

2+1 65

2+1 70

WOD 20 min cap

3 sets

100 m run

21 toes to bar /KR

100 m run

15 ctb / assistance

100 m run

9 bmu / box / band / shoot threws