Strength – 

Hang Snatch

Every 90 Seconds for 10 Rounds

2 x Hang Squat Snatch

Workout – 


5 Rounds For Time – 15min CAP

12 Deadlift 70/47.5

9 Hang Power Clean 70/47.5

6 Push Jerks 70/47.5

Session Notes – 

Strength – This strength piece will be focusing on the speed of the drop under the bar and then catching the weight before standing it back up. As long as this is the focus of athletes weights they choose to use is open to the athlete to decide if the hold or build and how they perform the reps either broken or touch and go.

Workout – DT is a heavy hero wod. Today athletes should look at breaking sets up into smaller more manageable amounts to prevent burning out. Rest periods should be kept as short as possible.