Snatch Complex
Every 2:30
2 snatch pull
2 snatch high pulls
2 hang power snatch
2 hang squat snatch
15-20 hollow rocks
Strength
Deadlift 3x5@65/75/85+
***Based off 90% of your 1RM i.e. if 1RM deadlift is 350, you would base your %’s off of 315.
WOD
12 alternating db lunges (total) 50-55/30-35
10 renegade rows total
50 yard plate push 45/25-35
3 RFT
Cap: 9 min