Oly
Snatchy Snatch
Work on technique and positioning
EMOM x 5 from the hang
Snatch pull (arms straight)
Snatch high pull
Muscle snatch
OHS
Power snatch
OHS
Then for time
9-6-3
Hang squat snatch
Pull up
Strength
Benchy Bench
Emom x 8
8 bench press (add 5-10# to last week)
*tip pay attention to set 4
If you are charging through it add a little more for the final 4 sets
If reps 6-7-8 feel sticky, you are in the right place
If reps prior to that feel sticky take weight off just a little
WOD
5x
8 single arm kbs (right)
8 sa kb push press (right)
6 oh kb lunges (right)
Then left side
:20 L hang