Strength

Slow Snatch With 2sec Pause in Catch
4 x 3 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

6min AMRAP
6 Power Clean 135/95
6 Wallballs 20/14

Comp HW

3 Rounds
12/9 Cal Bike
6 HSPU
3 Ring Muscle-ups

Comment

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