05.10.2022

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/

Strength
A. 5 sets of
2 snatch push press + 2 OHS
start at 40% your 1RM snatch and build over 5 sets

B. snatch balance
5 sets of 2 reps build load from 60% 1RM snatch

WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar