-Warm Up-

 

 

*No shoes for the warm up*

 

 

2 rounds

 

10 shoulder openers

5 OHS

7 BTN press in the bottom of a squat

3 tall squat snatches 

 

-Strength- 

 

Snatch

 

1-1-1-1-1

 

 75% of 1 RM

 

1 = 1 high hang snatch, 1 low hang snatch, 1 full snatch

 

High Hang – Bar in the pockets or hip region

Low Hang -Barbell passes Just below the knee

Full Snatch – From Floor

 

 

-WOD- 

 

For Time : 10 minute cap

 

20-18-16-14-12-10-8-6-4-2

Pistols

 

1-2-3-4-5-6-7-8-9-10

T2B