Warm Up
400m row or bike
3 sets of
30 sec hollow rocks
8 seated box jumps
8 PVC snatch balance


Barbell warm up6 Sets, with an light load or empty barbell:
Focus is on positioning of the bar throughout.
Snatch Complex https://www.youtube.com/watch?v=96mq6_bMGnM
Pausing Snatch Deadlift (2s at knee)
Low-Hang Squat Snatch
Overhead Squat

Skill: snatch
4 sets of hang power snatch
set 1: 4 reps @ 60%
set 2: 4 reps @ 65%
set 3: 3 reps @ 70%
set 4: 3 reps @ 75%

4 sets of snatch pull
set 1-2: 3 reps @80%
set 3-4: 3 reps @ 85%


WOD

8:00 AMRAP
4 alternating DB snatch 50/35 35/20
4 sit ups
6 alternating DB snatch

6 sit ups
8 alternating DB snatch
8 sit ups
*keep adding 2 reps each round until time expires