FIT
SKILL
SNATCH
EMOM X 10
MIN 1-5 – P1 HANG POWER SNATCH
Working On Fast Hips, Speed Under The Bar, Pause In The Catch :02 To Check Position
MIN 6-10 – P1 HANG SQUAT SNATCH
Popping Hip, Big Pull Shrug Focus, Catching In Bottom, Pause. Check Position
Work up in weight, but keep it light and snappy, working on tech
WOD
AMRAP 9
3 DEADLIFTS
3 POWER CLEANS
3 FRONT SQUATS
3 S2OH
D – choose something you can do a full round UB, then break, every time
F – 115/75
P – 165/115
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
A) OPEN WORKOUT 19.1
AMRAP 15
19 WALLBALLS
19 CAL ROW
B) 3 SETS
20 BANDED GOOD MORNINGS
20 WALKING LUNGE
