Strength
Power Snatch 3x1 @85-90
OHS 3x3@90
WOD
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
(KG conv: WB 9/6, PC 61/43)
Skills
All Levels:
Take 10-15 minutes and practice Footwork, clamping, and standing up on the rope.
* Have athletes start by sitting on a box and practice securing the rope. Once comfortable, have athletes stand up, pressing their legs straight and holding for a few seconds before resetting to the ground.