07.13.2023

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. upper cut drill

6. power snatch from the pockets

 
 
Strength
A. 4 sets of snatch balance x 3 reps @60-70% snatch max

B. take 10 minutes to build to your max snatch weight in an overhead squat

WOD
"Prize Money"
5 rounds for time
12 overhead squats  95/65  75/55
 9 TTB or hanging knee raises
6 box jumps 30/24"