July 5, 2018

 

a) WARM UP:

  • Row, bike or ski for 3 mins

Then 3 rounds of,

  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • 10 dowel snatch balance drops

Finish with 5-way shoulders

 

b) Skill: Snatch balance

  • Snatch Balance: 3,3,2,2,1,1,1

 

c) Strength: Overhead squat

  • Establish a heavy 1 rep for today (15 mins or so)

 

d) Strength 2: Snatch grip pulls

  • 4 sets x 3 reps @ 100% of your max snatch
Posted in WOD