Strength

Snatch complex

6 sets of 1 hang snatch+1 full snatch+1 overhead squat

sets 1-4 building 

Sets 5-6 at set 4 weight

 

WOD 

Partner wod

14 minutes

3 rounds  

30 partner wallball 20/14

  • performed 1 for 1  

20 burpees over partner in a plank  

  • split 10 and 10  

30 hang power snatches 75/55

  • split however  

remainder of time build to a  

1RM power snatch  

 

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