Fitness
WOD 1
Teaching Exercise: Snatch Pull from Mid-Thigh
5 x 3 @Empty Bar
Main Lift: Snatch from Mid-Thigh
Build up to a heavy single in 10 lifts
15 Minute Time Cap
Assistance Exercise
OH Squats @42X0
4 x 5 @Moderate Weight
WOD 2
21-15-9
Power Snatch @35/25KG
Air Squats
6 minute Time Cap
Performance
WOD 1
Teaching Exercise: Snatch Pull from Mid-Thigh
5 x 3 @Empty Bar
Main Lift: Snatch from Mid-Thigh
Build up to a heavy single in 10 lifts
15 Minute Time Cap
Assistance Exercise
OH Squats @42X0
4 x 5 @60%
WOD 2
21-15-9
Power Snatch @45/32.5KG
Air Squats
6 minute Time Cap