Pre WOD:
Snatch:
A, E3MOM for 15 min (5 sets)
1 Power Snatch+1 Hang Power Snatch+1 High Hang Power Snatch
68% of 1 RM Power Snatch
– Focus is max speed on the Bar
B, 3 set*1.1 Tempo Snatch Pull
95% of 1 RM Snatch
– 5 sec up, 10 sec down
WOD:
A, Deadlift:
4-3-2 reps
Build to a heavy but controlled double from 75%
Restart each lift
B, AMRAP 12 min:
3 Wall Complex (1 Wall Walk + 1 WF HSPU to Abmat)
9 Sumo Deadlift High Pull 40/25 kg (90/55 lbs)
30 Double Unders
Post WOD:
Shoulder stability/Health 3/4:
3 Rounds for quality:
10 Wide Ring Row https://youtu.be/eUlxZICLv4Q
12/12 SA DB Seated External Rotation https://youtu.be/3fR6igG7SQk
12/12 SA Banded Internal Rotation https://youtu.be/rm7lMvrmXbM “””
