Warm Up
15 Behind The Neck Band Press
30 Seconds Deadbug
3 Rounds
60 Seconds Skipping
10 Snatch Grip Deadlift
10 Muscle Snatch
Snatch Technique Work
Snatch Deadlift + Snatch Pull + Snatch For 15 Minutes Build To A Heavy Complex Or Work On Technique
WOD
3 Rounds ~ TC 15 Minutes
ELITE
20 Burpees
20 Snatches (95/65)
COMPETITIVE
20 Burpees
20 Snatches (75/55)
PERFORMANCE
20 Burpees
20 Snatches (45/35)
Stimulus Points
Snatch Cycling Is The Key Here. Whatever Skipping Scale You Decide Should Be Potentially Unbroken.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bent Over Db Rows
Even Minutes) 30 Seconds Plank
Cool Down & Dismissal
Forearm Stretch
Shoulder Crossbody Stretch