Strength

Snatch Pull to Hip + Squat Snatch + Hang Squat Snatch
5 x 1 Across
Start at 60% of 1RM Snatch
5-10lb increase each week

If you don't know your 1RM, then do the complex at a moderate weight for technique work

WOD

7min AMRAP
30 Double Unders
7 Handstand Push-ups
8 Alternating Pistols

Level 1: Double Dumbbell Push Press 35/25, Pistol to an object.

Comp HW

3 Round Not for Time
10 Reverse Hyper
10 GHD Sit-ups
10 Hip Extensions
10 Hollow Rocks

Comment

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