-Warm Up-
2 rds
10 shoulder openers
5 Cuban press+ohs
8 eccentric ankle dorsiflexion
5 lateral step ups
30 sec posterior banded distraction each side
Then 2 rounds
3 high hang muscle snatches
3 low hang power snatch+ohs
3 full squat snatcher
-Strength-
Snatch Complex
(6 sets- building in weight start around 60%)
1 Power Snatch
+
1 Hang Squat Snatch (below the knee)
+
1 Over Head Squat
-WOD-
AmRaP 18
800m buy-in
Then AmRaP remaining time
30 pistols
20 HsPu
10 hang power cleans
