02.22.2023

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
Strength
6 sets of hang snatch + snatch   start at 60% and build

4 sets of 2 reps snatch pull @ 90-100+%
 
WOD
15:00 AMRAP 
DB snatch x 10 50/35  35/20
DB box step ups x 10  50/35  35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22 
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides