07.06.2023

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
Every 2:00 for 6 sets
hang snatch + snatch + pause overhead squat @60-70%
pause in the OHS for a full 3 seconds

WOD
"Quantum Leap"
18:00 time cap
10 rounds 
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"