Strength
Back Squat
3-3-3-3-3
WOD
10 Minute AMRAP
15 Toes to Bar
20 Wallballs
Level 2 – 95,65
Level 1 – 75,45 30-20-10 reps
Olympic Lifting **6:00**
Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press
Open up shoulder stretches
Banded hip stuff
Static suckfest
Snatch
Fix the second pull/hip contact
1 hip snatch
Work up to heavy
Hang Squat snatch triples
Work up to heavy
Work up to 1 RM OHS
Strength
supersets
snatch deadlifts (heavy)/ 10 back extensions
5
4
3
2
1
10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts
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