WOD: Wednesday April 6th

OLY: Snatch

  • 3x3 snatch grip deadlift with 3 second pause above knee [150% of 1RM snatch]
  • 3x3 snatch grip hang high pull [110% of 1RM snatch]
  • 3x3 high hang squat snatch [65% of 1RM snatch]
Then immediately after: 30 empty bar muscle snatch & 30 behind the neck snatch grip press

CONDITIONING: With a running clock complete the following: 
  • 15 cal row
  • 100 double-unders
Rest 1 minute
  • 30 HSPU
Rest 1 minute
  • 30 kettlebell swings 55/35
  • 10 overhead squat 135/95
Rest 1 minute
  • 20 muscle ups/C2B or max reps possible in 4 minutes 

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