Strength:

High Hang Snatch + OHS

Build over 5 Sets (making sure form is maintained)

Strength 2:

Snatch high pulls from blocks (Knee Height)

1.1.1×5

WOD:

4 Sets for times

  • AB .5 mile
  • 9 MU
  • 15 DL 315/225#

Rest 90 Seconds

Accessory Work:

3 Sets

  • 45 sec Hollow rock
  • 60 sec FLR
  • 45 sec L side plank
  • 45 sec R side plank