wod 30/11

Skill
3 rounds for quality
5 Muscle snatch
5 Power snatch
5 Overhead squat
30 sec lats stretch against wall
10 banded pull apart
5/3 strict pull ups, banded if needed
 
Take 10 min to establish a heavy power snatch, aim higher than the metcon weight.
 
Metcon
20 rounds TC 30min
1 Power Snatch 50/35kg BG:30/20kg Elite 70/47,5kg
5 Pull ups
10 Push ups
15 Squats

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