KB
WARM-UP:
Group Agility
Dynamic Stretch
STRENGTH:
Snatch Drills
Snatch Segment Pull 4 Reps EMOM 5 min.
Power Position Snatch 3 Reps EMOM 5 min.
Slow Pull Snatch 3 Reps EMOM 5 min.
A great video to watch if you want to improve your snatch.
WOD: AGSF 22.3
10 Min AMRAP
10 Snatches, weight 1
Rest 1 minute
10 Snatches, weight 2
Rest 1 minute
10 Snatches, weight 3
Rest 1 minute
Max-rep Snatches in time remaining, weight 4
Masters 35-49
♂ 135, 185, 225, 245 / ♀ 85, 125, 145, 165
Masters 50-59
♂ 95, 115, 135, 155 / ♀ 55, 75, 85, 105
Masters 60+
75, 85, 95, 105 /♀ 45, 55, 65, 75
ICING:
Airplane to 25 and back.
KOT????
