Pre WOD:
A, 8 set*1 Hang Squat Snatch – Pause in recieving
1 sec pause in bottom position of each rep
Start at 75% of 1 RM Snatch
B, 3 set*3 Paused Snatch Pull 92 %+
3 sec Pause under knee for each rep
WOD:
A, Back Squat 3-3-3+ 86%
B, 4 sets:
2 min on/2 min off:
20/15 cal Row
Max Power Snatches 50/35 kg (110/75 lbs)
Post WOD:
Upper Body Accessories 1B
1- 3 Rounds for quality:
12 Cuban Rotation
20/20 sec SA Active Hang