Warm-up
15-10-5
squat jumps
scap push ups
prone cobras
jackknives
pistols (split the reps between legs)
shoulder activators on the bar
Strength
15 minutes to work to 1 heavy Snatch
* coaching tip – Screw the feet into the floor, Jump from the hips
15 minutes to work to 1 heavy Split Jerk
These don’t have to be a 1rm just working on a heavy, smooth single
WOD
3 Rounds for time of:
4 Power Snatches (165/115)
12 Pistols (6 each)
20 Toe to Bar
Regional (155/110)
Open (135/95)