Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC
Strength: Snatch
Warmup: 5/5/3 @ 40/50/60%
Work: 1/1/1/1/1 work up to a new 1 rep max
WOD:
Dips:
-5 sets of max effort dips with a 1 min recovery between each set.
then
10, 9, 8…3, 2, 1
pull-ups, push-ups, squats
Cooldown: 50 abmat sit-ups
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