A. Snatch 3 Position Pull, Starting at floor 5×1 @100% of your Snatch
68k
B. Snatch Grip Deficit Deadlift 5×1 HEAVY , but maintaining positions of your snatch (back angle, bar height etc)
80k standing on 45# plates
C.
500m Row
30 Strict Pullups
500m Row
50 Strict Ring Dips (muscle up to start each set)
500m row
30 strict Pullups
500m row
22:28 wow.
D. Partner Wod w/Shannon
100 wb
100m shuttle run w/10 slamball sqt cleans **one partner holds wb one partner does 10 sqt cleans runs 50m then 10 sqt cleans runs 50 then partner goes
100 partner wb sit-ups
90' HS walk between the 2
100 wb
***wb can never touch the ground entire workout
Forget time. 12 something maybe
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