Technique 12 min EMOM 1 Hang Snatch 1 Snatch Balance 1 Hang Squat Snatch The goal for this is to practice getting under the bar quickly.

Wod 5X 90 sec on 1 min rest 9 Deadlift (165/115) 6 Hang Clean 3 Jerk AMRAP Bar facing burpees for the remaining time *score total number of burpees*

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A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric


A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le


A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever