Strength / Skill
skill work
barbell or light weight
5x btn sn grip press
5x muscle snatch
5x snatch balance
OHS
3x3 50%,60%,70%
3x2 75%, 80%
3x1 85%, 90%, ahap
Snatch
3x3 power snatch from 3 positions (high hang, knee, floor)
stay light and be fast
3x2 squat snatch from hang (build slightly)
WOD
WCG LION COMPLEX
15 min
1x Lion Complex
1 Snatch Grip Deadlift 115/85
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Perform the barbell complex without putting barbell down.
12/10 cal bike
2x lion Complex
12/10 cal bike
3x lion Complex
12/10 cal bike
etc... +1 lion complex