Strength
Deadlift 5.3.1@75/85/95+ ***
***Based off 90% of your 1RM
Oly
EMOM X 4
Snatch pull
Hang high pull
Hang muscle snatch
Pausing OHS (pause :2s in bottom)
then
EVERY 1:30 X 4
Hang power snatch or hang snatch
Power snatch or snatch
Pausing OHS
WOD Helen
3 rounds for time of:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups