Pre WOD:
Snatch:
A, E90sec for 9 min: (6 set)
1 No Contact Muscle Snatch 75% of 1 RM Snatch
– No contact with hip on the way up
B, E2MOM 12 min:
1 Low Hang Squat Snatch
80%+
Build up for every set where your happy with your lifts
WOD:
Partner Workout
32 min Amrep for max reps/cal
120/90 Cal Row
60 Toes to Bar
20 Wall Walks
60 Pull ups
120/90 Cal Row
60 Power Snatch 40/30 kg (90/65 lbs)
20 Wall Walks
60 Power Cleans 50/35 kg (110/75 lbs)
—
Max Cal Row until Cap
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
