Strength
- 5x[3 Snatch deadlift-to-kneecap + 2 Hang power snatches + 1 Hang squat snatch]
- Roll to candlestick practice between sets
WOD
9 Minute ascending ladder by 2 reps each of:
- Power Snatch, 95#/65#
- Pushup
- Wall ball, 20#/14#
So 2 of each, then 4 of each, then 6 of each, etc.
Rest 2 minutes then
- 2 minutes ME Roll to candlestick with med ball, 20#/14#