Strength

Snatch Pull + Hang Squat Snatch
5x1 Across starting at 70% of 1RM Snatch
5-10lb increase each week

 

WOD

10min AMRAP
4 Slamball Ground to Overhead 80/50
8 Pull-ups
12 Sit-ups

L3: Slamball 100/80, Chest to Bar Pull-ups

 

Comp HW

Snatch Grip Push Press
4x3 Across Starting at 60% of 1RM Snatch
5-10lb increase each week

Snatch Balance
5x2 Across Starting at 60% of 1RM Snatch
5-10lb increase each week
 

Comment

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