-Warm Up-

 

X3

 

10 shoulder openers

10 OHS

5 sotts press(pvc)

40 doubles / singles

 

-Strength- 

 

Low hang pause Snatch pulls

(Pause 3 seconds below the knee)

 

4-4-4-4-4

 

@ 65% -75% of 1 rep snatch

 

Sotts press BTN snatch grip

 

3-3-3-3-3

 

 

-WOD-

 

5 rounds, 1 min per station, of:

 

Double Under

D-ball Clean

Push Up

Rest

 

Perform this like “Fight Gone Bad”

 

Score = total reps