Monday – 180108

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SWOD

Snatch Drills
Snatch with empty Barbell
(5 reps of each, 2 times through the complex)

Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

Repeat with 95/65 lbs for two sets of 3 reps.

WOD

“WMCF Benchmark Test 2”

4 rounds for time of (12 min cap):
18 Wall Ball Shots (20/14)
12 Handstand Push Ups
6 Deadlift (315/215)

*compare to 171019

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