CFBG 0004

WOD 22 Jan 17

Oly:

3 Position Squat Snatch

(High hang, low hang, full)

- 5x1 @ 60%+ of your 1RM Power Snatch

Feel free to build throughout sets.

You can find a video on the 3 position snatch here.

Strength:

Back Squat
3x3 @ 80%+ 

Metcon:

18.Zero

21-15-9

-DB Snatch 50/35

-Lateral burpee over DB

This is a sprint. Hold on and try to go unbroken for everything! Sub 6 is the goal, scale accordingly.