WOD – 4-8-16

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A pleasure having Derrick around! Now he is a web celeb!

 

WARM-UP
2 rounds (rd 1 w pvc pipe/rd 2 w barbell)
7 deadlifts
6 hang muscle snatch
5 vertical power snatch
4 mid thigh power snatch
3 above knee power snatch
2 OHS
1 snatch balance

STRENGTH
Build to a 1rm 3 position snatch complex
POS 1 = vertical
POS 2 = mid thigh
POS 3 = above knee
power snatch for all

WOD
21-15-9
Overhead Squat
Deadlift (135/95)