:startwod:
Warm Up
Mobility and Line Drills
Strength and Skill Workout
Snatch 1 rep max 20 min cap
5 min rest then
Conditioning Workout
21-15-9
Power Snatch 95/65
Box Jump 24/20
5 min rest then
Assistance Movements (optional)
Strict Pull Ups (No Kipping) 3 x max reps
Plank Holds 3 x 30-60 second holds
Cool Down
Band Stretching
:endwod:
