WOD
Snatch Pull + Hang Snatch + Snatch: Find Max for Complex with no misses
The Snatch Pull should finish with the entire body extended and verticle, getting the head and shoulders as tall as possible, glutes/quads/calves active, with NO ARM PULL. Do NOT throw your shoulders back or let the bar move away from the body, everything should be moving up, and nothing should be moving front to back.
Conditioning
4 Rounds for time (20 min cap):
600M Run
25 TTB
20 Deadlifts (185/125)
This will be a hard one to complete, if you can’t finish, don’t stress, just treat it as an AMRAP.
Extra
Front Squat: Find Heavy Triple for the Day
These Heavy Doubles/Triples for the day sets should be based on feel with no misses, and take no longer than 10 minutes to get from 50% to heaviest set
4 min. EMOM: 10 perfect hollow/arch kips
4 min. EMOM: 5 pullups + 5 TTB