Warm-up
3 Rounds of
3 Muscle Snatch
3 SOTS Press
3 Tall Snatch
3 Above the knee Snatch
3 Full Squat Snatch
3 Bupree latera jumps over the bar
Oly
EMOM 12
Odd-3 Snatches @80%
Even- Static 15s hold in the most upright bottom OHS position you can position yourself in. Use a band if necessary. Add light to moderate weight.
Strength
Front Squat with 2 second pause at the bottom of each rep
3-3-3-3-3
WOD
5 Rounds
10 Overhead Squats (115,80)
10 Burpee Lateral Box Jump Overs
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