(Practice / Glycolytic (2-5 min bursts)
Warm-up: Complete 1 round for warm-up: (10 min)
50 Jump rope
10 Push-ups
15 Wall squats
10 PVC pass through
10 Good mornings
10 Behind the neck press
10 PVC Overhead squat
5 BB Hang Power Snatch
5 BB Overhead squat
SOD
EMOM 8 min
Odd min: 1 Halting Snatch Grip DL (around 100% of 1RM of snatch) with pauses at mid shin, hang position AND finish in high hip)
Even min: 4 Renegade Rows (RR): RR = DB Row > Push-up > DB Row arm 2 > Push-up (wt = athletes choice)
WOD 1
4 min cap to complete as much as possible:
10 Power/Squat Snatch (115/75)
100 Double Unders
20 WB (20/14) (10/9)
Rest 3 min
WOD 2
4 min cap to complete as much as possible:
8 Power/Squat Snatch (135/85)
100 Double Unders
20 WB
Rest 3 min
WOD 3
4 min cap to complete as much as possible:
6 Power/Squat Snatch (155/95)
100 Double Unders
20 WB
