Warm-Up:
5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)
Strength:
Hang Snatch (Above Knee)
Build to Max Double
WOD:
For Time:
6/4 Rope Climbs, 15′ Ascent
30 Kettlebell Snatch, 24kg, alternate arms every 5 reps
4/2 Rope Climbs
20 Kettlebell Snatch, alternate arms every 5 reps
2/1 Rope Climbs
10 Kettlebell Snatch, alternate arms after 5 reps
TIMECAP: 12:00
Extra Work:
Landmine Press/Lateral Raise/Rear Delt Complex
5 Sets/Side