6 reps of the following sequence
RDL
High Pull (elbows above bar)
Front Squat
Shoulder press
Good Mornings….
Then 3 reps of:
Snatch Grip deadlift
Snatch High pull
Muscle Snatch
Overhead squat
Snatch balance
Hang Snatch
Snatch!
MAX EFFORT
Snatch 1 rep max
Conditioning
3-5 rounds of
5 Muscle Snatches
10 Overhead walking lunges
20 GHD sit ups
Row 250 or Bike .75 miles….
Post your 1 rep max to WODHOPPER!!