Olympic Lifting:

Snatch Complex
Snatch Pull+High-Hang Snatch
5 x 3+1

So, per set, do three Snatch Pulls, then one High Hang Snatch after the last High Pull.  This video (courtesy of Jeff Enge) gives an example of a high pull followed by a high hang snatch

Putt highest successful weight to Comments

Strength:

-Front Squat
5 x 5 -As Heavy As Possible

-Plank Hold
5 x 45sec

Perform moves as a super-set with no more than 60 seconds rest between.

pic courtesy of Live Strong.  Big thing to remember, keep core tight, don’t let the hips sag or let the butt point up in the sky.  Also, notice the athlete’s hands.  Keep the palms flat on the floor.  If you ball up a fist, you end up wasting energy.  Who needs that?

WOD:

10 Min AMRAP:

5  Strict Pull Ups
10 Strict Handstand Push Ups
15 Box Jumps (24/20)

Post total reps accomplished to Comments