Skill: Overhead Squat
Strength: OHS + Snatch Lift Off
10 Mins to build to a “Heavy” Set of 5 OHS (rig)
-Or 10 Mins to complete 4-5 x 5 with very light weight
Snatch Lift Off
EMOTM x 5 Mins
4 Snatch Lift offs @ Metcon Weight
*Lift the bar slowly and stop at just below the knee.. hold for 2 secs then return to the floor
Conditioning:
7 Min AMRAP
9 Power Snatch
9 OHS
36 Double Unders
Comp: 135/95, Double Unders
Fitness: 115/80, Double Unders
GPP: 75/55, Front Squats, Singles or Penguin Taps
Health: 12 Alt. DB Snatch/12 Alt. DB OH Lunge, Plate Hops