Strength

3 Position Snatch Deadlift
4 x 3 Across
Start at 100% of 1RM Snatch
5lb increase each week

Perform a 1sec pause in each position for each rep
- Pause 2inches above ground
- Pause at knee
- Pause in the hip

Team WOD

For time:
each team member has to complete 1 set of the current round before moving onto the next.
Round 1
10m overhead walking lunges 95/65
2 Rope Climbs
10m overhead walking lunges 95/65
Round 2
10m Front Rack walking lunges 115/75
3 Muscle-ups or 6 Pull-ups
10m Front Rack walking lunges 115/75
Round 3
10m Behind the Neck walking lunges 135/95
5 Power Cleans 135/95
10m Behind the Neck walking lunges 135/95

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