Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-snatch grip dead-lifts, 15-hang power snatches, 10-hang snatches, 5-snatches.
Strength: Find new 1RM Snatch. Start light and be explosive, remember its all in the hips, delay the pull and explode.
WOD: Five rounds of 12-wall ball and 12-toes to bar.
Rx: 20 / 15, L-3: 16/12, L-2: 10
Games Prep: 750 m row
Stamina: 20rds of 10pushups, 20-squats, 30-leg levers.
Endurance: 3-1 mile runs, 5:00 rest between.
Recovery: back stretches.