Thursday

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1mathy MAX EFFORT

Warm up with:

Snatch deadlift

Snatch High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch

Full Snatch.... add weight, repeat.

Then:

Snatches! 3,3,2,2,1,1, (70,75,80,85,90,95% of 1 rep max)

Conditioning:

3-4 rounds of (NOT for time)

3-5 reps of Muscle Snatch 60-65%

Then without putting bar down 10-12 overhead walking lunges (slow and controlled)

Then 3-4 rounds of

12 Bumper or Dumbbell Lateral Raises 25/15lb

8-10 strict ring rows. Try to have feet at equal height of rings.

Post heaviest load to WODHOPPER!