Day 1
Warm Up
3rds
Row 300m
10 Good morning – empty bar
10 air squats
Barbell warm up
Strength
No foot no hook snatch* 6×3 – 75%
*Set up with feet in receiving position and no hook grip on the bar. Feet should remain in the same spot throughout the lift
Snatch Balance 1×3, 2×2, 2×1
Front Squat 4×4
RDL 3×6
WOD
For time
3rds
100 DU
20 TTB
10 Devil Press – 2x 22/15kg