WOD

Monday, December 24, 2018- Week One- Day One

Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 High Hang Snatches

Even Minutes: 3 Tall Box Jumps 

3 sets: 

1 ring dip + 1 Knee Raise on Rings x 5 reps. 

KB Side Bends x 20 each side. Slow and controlled. 

Forearm plank x 30 seconds.