- muscle snatch from floor: 3 sets x 2 reps
- high hang snatch+snatch balance no dip+sotts press: 1+1+1 x 3 sets
- snatch: work up to 5 singles….going heavier each set. work on technique and speed. work on keeping the bar as close to the body as you can.
- snatch russian pulls: 3 sets x 3 reps. this is like a snatch high pull from the floor. just keep pulling after the explosion keeping elbows high and outside. weight should be medium heavy.
WOD
5 Rounds for Times:
50 x Double-Unders
25 x Back Extensions
25 x GHD
WOD 2 (If you just can't get enough):
50 Bar facing burpees for time: (Try to get under 3 Minutes).
2 Min Rest
50 Bar facing burpees for time: (Try to get under 4 Minutes... no more than 1 min slower).
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