12 x KB sumodeadlift high pull (70/53, 53/45, 45/35)
9 x hand release push ups (Rx, knees, knees)
6 x V ups
OLYWOD
STRENGTH:
A) Power Snatch
EMOM 5min – Power Snatch from High Hang x3 @ 60-65% of 1 RM, then
EMOM 5 min – Power Snatch from Floor x 3 @ 70-75% of 1 RM
B) Snatch high pull x 3 sets of 2-5 reps per set anywhere from 70%-90% of athlete’s best snatch
*focus on getting elbows to maximum height
WOD: 3 x 3 min Rounds, 25 x KB Swings (53/45, 45/35, 35/18) 10 x Box Jumps (24/22, 20/20, plates) Burpees w/ remaining time *score = total # of burpees