WARM UP
4mins
5 Slow snatch deadlifts
5 Snatch high pulls
5 Snatch press
5 Snatch drops
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger
STRENGTH
Squat clean and split jerk 7×3
SKILL
5min EMOM
5 Touch and go power snatch
WOD
4 Rounds – 9min cut off
21 Thrusters 42.5/30kg
21 Pull ups
rest 60sec
2 Burpees for every rep not finished at cut off
Better not rest during those work intervals
COMPETITORS
- Snatch Heavy single – No misses
- Front squat 3×2 medium weight
- Muscle snatch + snatch press + Snatch drop 3+3+3 x 3
- WOD