Skill Development:

Barbell Complex:

·     2 Squat Snatch

·     2 Overhead Squats

 

10 Rounds @ 90 Seconds

 

·     Add weight each round

 

Focus:

Strong pulls/overhead position

 

WOD

6 Rounds For Time:

6 Minute CAP

 

·     3 Squat Snatches (RX 50/35 Kg)

·     6 Toes-to-Bar OR Knee-Raises

 

Rest 2 Minutes

 

6 Rounds For Time:

6 Minute CAP

 

·     3 Snatches (RX 50/35 Kg)

·     8 Kettle-bell Swings (RX 24/16 Kg)

 

**

if you finish before the time cap then max cals

**

 

Stimulus:

·    Consistent Sets

·    Short recovery time between sets

·    Challenge yourself