20
03 '19
Strength
Snatch waves
3 sets
3-2-1
METCON
For time:
21-15-9
Overhead squats 95/65
Chest to bar pull ups
Lite/beginners
Skills
Power snatch
3-3-3-3-3
For time:
21-15-9
Overhead squats 75/55
Pull ups
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Snatch high pulls 5×3
Gymnastics
30 strict ring dips
Core
3 rounds for time:
15 GHD sit ups
15 back extensions
