Warm-up
400m run or 25/20 cals on AB
Then…
5 snatch grip deadlifts
5 dip, drive and high pulls
5 high hang muscle snatches
5 high hang power snatches
5 hang power snatches
5 power snatches
Strength
PortFit
Power snatch – build up to a heavy double for the day
PortBurn
Power snatch – build up to a heavy double for the day
PortBurn
A1. Empty barbell Bradford press – 4×20
A2. Banded face pulls – 4×20
WOD
PortFit
12 min AMRAP
7 power snatches (95/65#)
7 OHS
10/7 cals AB
12 min AMRAP
7 power snatches (95/65#)
7 OHS
10/7 cals AB
PortBurn
12 min AMRAP
8t DB snatches
8 goblet squats
8t DB snatches
8 goblet squats
10/7 cals AB or 100m shuttle run
