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Warm-up:
2 rounds of Basic Barbell Warm-up
10 Each of Deadlift, Hang Clean, Front Squat, Push Press
Dynamic Stretch
Strength:
Snatch Drills
Watch the videos
Heaving Snatch Balance (Feet start and stay in the Squat/Recieving Position)
(3)4
Tall Snatch
(3)4
Dip Snatch
(3)4
WOD: UMISUROW
For Time:
5 Rounds
10 Power Snatch 95/65
40 Double Unders 2/1
10 Calorie Row, for each miss or stoppage on Double Unders or Single Unders.
The penalty row comes at the end of the round where the miss / misses occur.
The more you miss the more you will row.
Icing:
Deadhang 2 min.