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

 

Partner WOD

20 Thrusters 95/65

20 Burpees over the bar

20 Front squats 95/65

20 Burpees over your partner

20 Shoulder to Overhead 95/65

20 Burpees

20 Power cleans 95/65

20 Burpees over your partner

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