08.05.2026

Snatch Transfer Skills- with empty barbell- complete 2 reps of each
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. drop snatch (foot and arm speed)
4. snatch balance (foot and arm speed)   
 
Strength
5 sets of snatch balance + OHS starting at 55%
 
then complete
3 sets of 8-10 per side supported single leg RDLs @20X1
hold a post of the rig on the side of the working leg so that your weight is on the other side
 
WOD
"Los Hermanos"
3 rounds for time
10 pull ups or ring rows
10 box jumps 24/20"
5 C2B pull ups or pull ups
200m run