Strength: Barbell Pull A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) 6*3*90% 3RM D) Snatch Pull (Use straps) 6*3*90% 3RM Skill:Snatch warm up drills. MetCon: 5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B Pull ups C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups D) 60/35kg- Strict Bar MU/kipping BMU
S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 Zarcher Squats 4*6-8 Bent over row 3*10 Banded good mornings 100 reps.