Explosive Strength
Strength
3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full)
**Each snatch variation is a full squat
Strength
Snatch Pull (5×5)
WOD
400m Run
50 Wall Balls (20,14)
400m Run
50 Russian KB Swings (55,35)
400m Run
50 Box Jumps (20,20)
400m Run
50 Jumping Pull Ups
**25min time cap
50 Wall Balls (20,14)
400m Run
50 Russian KB Swings (55,35)
400m Run
50 Box Jumps (20,20)
400m Run
50 Jumping Pull Ups
**25min time cap
Midline
3×20 Russian Twist, heavy
**20 each side
**20 each side