Strength WOD
Snatch 3/3/3/3/3
(power or squat)
Then add 10 to 20 and do 3 sets of five Snatch Grip Deadlifts
(We will call it a deadlift to keep things simple, but your hips should be low and you should focus on making the pull the same as your snatch, but stopping at your waist)
WOD
3 Power Snatch
6 Hand Release Push ups
9 Box Jumps
2 min AMRAP
1 Min Rest
6 Rounds
Fitness (95/65) (24/20)
RX (115/75)
RX+ (135/95)
-The point here is to use interval training to work on fast sprints. Recover, sprint, recover, sprint-
So choose a load you can move safely and quickly
-Score total rounds + reps, start the next AMRAP right where you left off-
Melissa hitting a few cleans!