Skill: 3x5 - Snatch Segment Deadlift w/ 2-3 sec Pause Burgener Warm up for Snatch @ mid-shin
Strength: EMOM x9: 2x Squat Snatch (singles) **Beginning at light to moderate weight (30-40%), athletes will build in weight over the course of the emom focusing on good technique and position w/ no misses. If a miss occurs, athletes will de-load 10-20# and finish the emom. SCALED: 2x Power/Hang Power Snatch + OHS **Scaled athletes will work at a light to moderate load for all sets focusing on technique and getting down to a challenging depth in the OHS w/ out losing position.
WOD: For Time: 35 Double Unders 10-8-6-4-2 Squat Snatch @60-70% / 2-3 UB Reps (155/105) Accessory Work: EMOM x12 E: 100m sprint O: 20 (10R/10L) Single arm Russian KBS @ 53/35