Warm-UP – 10 minutes
3 rounds with an empty barbell of
10 muscle snatches
10 snatch balances
Kneeling wall hip flexor stretch – 2 minutes actively stretching each leg
Technique/Oly – 25 minutes
EMOTM for 10 minutes
2 Snatch Pull at 120% of 1rm
2 Squat Snatch from below the knee at 50% of 1rm (this should be technique driven, it should not be heavy)
10 minute to find a 1rm Squat Snatch with your new found extension
WOD – 20 minutes
Single Arm Squat Snatch (1.5/1pood)
Scale to a dumbbell where necessary.
Work on your weakness – If your weakness is ring dips, sub 3 ring dips and 3 pullups for each muscle up instead of subbing bar muscle ups.