06.17.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side deep squat progressions



Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS


Strength
A1. snatch push press + OHS x 2 reps each for 3 sets
A2. high hang snatch x 2 reps x 4 sets
A3. hang snatch x 1 rep x 4 sets
A4. 2 snatch lift offs + 1 snatch x 4 sets
goal is to run the clock and start light so you can build load throughout. Build to today's heavy single rep with good mechanics.

WOD
"Turn It Up"
snatch ladder- total time of 20:00
5:00 time to complete 10 snatches 95/65
5:00 time to complete 10 snatches 135/95
5:00 time to complete 10 snatches 1155/105
5:00 time to complete max reps snatch 175/115