04.28.2023

Strength
Snatch
A.  upper cut drill- drill the position 1,2, and 3 of the snatch  https://www.instagram.com/p/BjTdDXAFGmT/ 
     one set of 10 reps PVC, one set barbell x 10 reps
 
B.  hip snatch  x 4 sets
set 1- 55%
set 2- 60%
set 3- 60%
set 4- 65%
 
C. hang snatch x 4 sets
set 1- 65%
set 2- 70%
sets 3,4- 75%
 
 WOD
 "Runaway"
16:00 EMOM
min 1- 200m run
min 2- 1 heavy squat snatch
min 3- max air squats
min 4- rest and record squats