A) Snatch Drop DEMO VIDEO (Taken from floor)
3 sets of 3 reps, 10 minutes – Force on speed under the barbell and not weight.
B) 3-Position Snatch DEMO VIDEO (Floor, hang and high-hang)
5 sets of 1 rep, 15 minutes – Work up to a heavy complex
Newbies force on technique and speed; not on weight.
9AM TEAM WOD
Teams of 2
Relay style, one partner at a time:
Overhead squats 95/65#
After each partner completes the first couplet:
Wall balls 20/14#
Box jump overs 30/24″