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1. 3 pos snatch: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 55% x 1+1+1 x 2 sets. 60% x 1+1+1 x 3 sets.
2. snatch pulls standing on a 2" block : work up to 90%x3x2, 95%x3. on last rep lower the wt in 10 sec.
3. snatch pp+snatch balance with no dip+ snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.
4. back extensions on glute ham, using weight x 10 reps x 3 sets.
5. 100 sit ups.
1) Squat snatch - 10 rounds, every 60 seconds, perform 1x Squat snatch. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Back squat - Work up to a 1 RM.
3) For time: 20x strict HSPU + 20x handstand push up
WOD: Complete the following for time:
50x power clean (135#/95#)
*Kicker = EMOM, stop what you are doing and perform 2x box jump (30in/24in)
Core: 3 rounds, not timed: 20x medball GHD sit up, 12x reverse hypers (Heavy)