S/S/S:

3 Position Snatch (hang, right above knee, floor)

2×70%

2×75%

1X80% 

% based off 1RM set on 15Sept

video courtesy Mash Elite Performance.  Ensure you get full squat on all three snatch positions.

WOD:

For Time:

10 Strict Press (95/75)*

Run 400m

10 Push Press (115/85)

Run 400m

10 Push Jerk (135/95)

Run 400M

*Weight comes from the ground.  No rack.

Scaling Options:

Bar weight – as needed

Run – 500m row

Cool Down:

Mash Party-

Shoulders/Triceps

Lats

Quads