Technique & Practice
3 Low Hang power snatch
2 Snatch balance
(50%)
Skills
10-15 minutes practice
3 butterfly pull ups
5 double unders
WOD (Amrap 12 minutes)
1-2-3-4-5……
power snatch
overhead squat
bar facing burpees
Male – 50/35
Female- 25/15
Core
2 rounds of:
20 hollow rocks
30 seconds L-sit hold on the floor
20 back extension
Cash Out:
2 minutes plank hold
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