Skill:
Burgener Warm up for Snatch from High Hang + Complex Review
Strength:
EMOM x8:
3x High Hang Power Snatch (aka Dip Power Snatch)
WOD:
11 min AMRAP:
5 C2B Pull-ups
7 Hang Power Snatch @30-40% / 3-4 UB Rds (75/55)
35 Doubles / 70 Singles
Accessory Work:
4RFT:
Alt. Sprint: .5/.4 Bike / 250/200m Row / 200m Run
15 GHD Hip Extensions
50 FT Sandbag Bearhug Carry (150/100)