Snatch (squat snatch)
5 x 3
start the first set at 70-75% of 1 RM snatch and build the weight in 5 sets, rest 90sec- 2 min between sets
3 rounds for time:
12 DB Push press 2×22,5/15 kg
30 air squats
aim for consistent rounds and unbroken sets
E wod: KB Skills
3x 8 min otm
8 min OTM: windmill. First minute with right arm and second with left..
8 min OTM: hang clean and jerk with one KB, first minute with right arm and second with left..
8 min OTM: Double KB Swing (eye level)
E wod: Tabata time
Alternating tabata for 8min: light weighted good morning and V-ups/ Tuck ups