Warm-up
2 rounds of
8/5 dead hang pull ups
5 muscle Snatch
5 Sots press with an empty bar
5 drop snatch
5 heaving snatch balance
5 low hang snatches
Oly
1. Low Hang (below knee) Snatch 8×2 @80%
2. Drop-Snatch 5×5 light
3. Heaving Snatch Balance 5×1
Video on difference between these
WOD
Ascending 12 min AMRAP
3-6-9-12…
Chest to Bar Pull-ups
Wallballs (20,14)