Warmup
X2
200 m jog
10 scap pull-ups
:20sec dead hang
10 air squats
10 dB hang snatch 1 sec hold at top (5 each arm)
*Blue band stretches
Core / Tabata
Single leg vups
Technique
Muscle snatch + snatch balance
0-3 min 2+2
3-6 min 2+1
Power snatch
2@65
2@65
2@70
2@75
2@80
WOD
21-15-9
Bike cal
Power snatch 105/75
95/65
75/55
You should be very uncomfortable in this workout ! Let’s see what your made of.
10 min cap!!
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