03.09.2022

Warm Up
AMRAP 6
20 box step ups
10 each side single arm DB windmills
10 each side single arm DB sotts press
10 kipping swings
5 scap pull ups



Primer
5 reps of each movement
snatch grip RDLs
muscle snatches
power snatch from the knee
overhead squats
bottom snatch presses





Strength
snatch technique
A. snatch press in the receiving position
4 x 2 reps building load

B. 5 sets of hang snatch + snatch + OHS


WOD
"Petra"
For Time
3-6-9
power snatch 95/65 75/55
ring rows

3-6-9
squat snatch 115/75 95/65
pull ups

3-6-9
OHS 135/95 115/75
C2B pull ups