Monday’s snatch day and we will need to shorten the rest periods but also hit smaller sets to save the shoulders. Practise your mups after the wod.

SNATCH SKILL
Minutes 0:00 – 5:00

Overhead Squat (build to a heavy single)

Minutes 5:00 – 10:00

Snatch Balance (build to a heavy single)

(go lighter )

SNATCH
Minutes 10:00 – 15:00
2- 3 sets of :
Snatch Deadlift + 2 Hang High Pull + 1 Hang Squat Snatch

Minutes 15:00 – 25:00
OTM 10:00
2-2-1-2-2-1 Reps

 

WOD

” Ring Of Fire ”

AMRAP 15

30 Kettlebell Swing (24/16)

15 Power Snatch (35/25)

5 Ring Muscle up

*Scale to c2b pull ups

* if scaled in muscle ups do 30 banded ring muscle ups to help develop pulling strength