03.07.2024

Skill Transfer
4 sets 
snatch press from the receiving position x 2 reps
tall snatch x 1 rep  https://youtu.be/UpDy-VNnUuo
rest 20-30 seconds
If sots press is difficult, try this modification  https://youtu.be/2Uo0XZF8afk
 

 
 
WOD part A
"Sit Still"
10:00 AMRAP
20/15 cals row
10 burpees over the rower
5 power snatch  115/85  95/65  75/55


WOD Part B
15:00 to build to a heavy complex
1 snatch
1 hang snatch
1 overhead squat

Core Finisher
3 sets
A. banded hip thrust clam shells x 10/side
B. weighted hanging knee raises x 10
C. weighted hanging tuck hold x 20 seconds