Squat
15 min. to establish a heavy double.
Partner Wod
3k Row
Then,
100 Burpee pull-ups
100 Ball slams 30/20
__________
Snatch
3- Position Squat Snatch (floor, knee, mid-thigh)
3x1 (around 50%)
3x1 Increase weight (around 65%)
Snatch Pull
5x3 (go heavy, but keep good form, around 70%)
90 sec. rest between sets
Snatch Push Press
5x4 (building, around 50-70%)
90 sec. rest between sets
Accessory
As Superset:
3x10 Single arm dumbbell row
3x10 Dumbbell bench press