WOD Fr

Warm-up
Snatch position play
Positions

1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Snatch Warm Up
2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 snatch

(15min)

Weightlifting
Snatch (4×1)
2×3 @50%
1×3 @60%
1×2 @70%
1×2 @75%
1×1 @85%
1×1 @90%
4×1 @90%+
Snatch Pull (3×2)
2×3 @70%
1×2 @80%
1×2 @90%
3×2 @100%