Pre WOD:

This week is a test week, Use the warm up to get more ready for todays Snatch

Snatch Extra Prepp:

A, 3 set*1 Superslow Overhead Squat

10 sec Down+10 sec Up

Use 30-40% of your 1 RM and move really slow

B, EMOM 8 min:
1 Snatch Pull
1 Tempo Squat Snatch
1 High Hang Squat Snatch

Use 40-50% of your SNatch and work on getting into perfect positions
Tempo Squat Snatch= 4 sec from floor to middle of thigh


A, 1 RM Snatch

B, Jackiebell
For time:
500 m Row
30 Power Snatches 50/35 kg
30 Pull Ups

Cap 10 min

Post WOD:

3 rounds for quality of:
12 L/12 R Single Leg Banded Hip Thrusts
15 Banded Good Mornings
5 Glute Ham Raises