WOd 13/13

Skill
3 rounds for quality
5 Muscle Snatch
5 Power Snatch
5 Overhead squat
5 Pressing snatch balance, slowly pressing yourself down under the bar
5 Snatch balance
7 Burpees
30 sec lats stretch against wall
10 scapula push ups
 
A 4min EMOM (4 sets)
5 squat snatch at 50% BG: Power snatch at 15-30kg
2-3 min pause
B 8mins E2MO2M (4 sets)
3 squat snatch at 80% BG: 3 power snatch at 20-40kg
5 min pause
C 10mins (5 rounds) Complex at 50% of B
1 high hang power snatch
1 mid hang power snatch
1 power snatch from Floor
2 OH squat BG: OH hold for 20 sec
 
Metcon
For time TC 12min
50 deadlifts
50 hang power snatch
50 back squats
50 push press
Weight 20/15kg BG: 15/10kg

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