FRIDAY

Knee sleeves

Wrist wraps/tape

Running Shoes

Lifters- optional

Strength Development

Snatch Balance

3 – 3 – 3 – 3 – 3 

5 Sets @ 2 minutes/set

Focus:

·   Good dip and drive

·  Fast under the bar

·  Strong lockout at the bottom

WOD

For Time:

20-minute CAP

15 – 12 – 9 – 6 – 3

·       Squat Snatches (RX 50/35 Kg)

·       Burpees over the bar

·       200-meter Run after each round

Aim:

·  Strong pulls and fast under the bar for the snatches

·  Good depth in the squat

·  Consistent pace with the burpees

·  Run for recovery – catch your breath and go again