Strength

Slow Snatch With 2sec Pause in Catch
4 x 3 Across
Start at 60% of 1RM Snatch
5-10lb increase each week
Perform a slow pull to right above the knee, then as soon as you hit that above the knee position perform the snatch at regular speed. Hold the catch for 2 seconds.

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

WOD

20min EMOM
min 1: 10 Toes to Bar
min 2: 10 Hang Squat Snatches 95/65
min 3: Max cal Bike or Row
min 4: Rest

Comp HW

3 Sets
20 Pistols
1:00 Slamball Hold (150/100)

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