Thursday

Strength Development:

3 Position Squat Snatch

Speed through the middle

5 minutes warm-up, then 5 sets @ every 2 minutes

·    High Hang

·    Hang

·    Full squat snatch

Done as a complex

WOD

22 Minute CAP

3 rounds of:

·    5 snatches (RX 40/25 kg)

·    10 Pull-ups

·    100 meter run

Then:

3 rounds of:

·    5 snatches (RX 50/30 kg)

·    10 Pull-ups

·    100 meter run

Then:

3 rounds of:

·    5 snatches (RX 60/35 kg)

·    10 Pull-ups

·    100 meter run

Then:

3 rounds of:

·    5 snatches (RX 70/40 kg)

·    10 Pull-ups

·    100 meter run

Then:  add weight and go again if finished