-KB Snatch Right or This is Gonna Hurt

 

Strength:

Unilateral Barbell Hip Bridges

5 x 5 / leg HAP

 

WOD:

Double KB “DT”

5 Rounds

12 Dbl Russian KB Swings 16/12kg

9 Dbl KB Snatch 16/12kg

6 Dbl KB Push Jerk 16/12kg

 

Weightlifting:

Power Snatch + Snatch

65% x (1+1) x 2

70% x (1+1) x3

 

Clean Pulls

97% x 3 x 3

 

Clean Deadlifts

105% x 3 x 3

 

Back Squat

81% x 3 x 5

*Follow each attempt immediately with 3 Box Jumps

 

Full Range Bench Press

5RM for Day

then

80% x ME

 

Strict Pullups

3 x ME