deload

2-3 sets : up to 65%

  • 1 snatch pull
  • 1 floating snatch
  • 1 ohs

10 sets  : every : 90

  • sets 1 – 4 :
    • 2 snatch @ 65%
      • *focus on form & speed thru middle 
  • sets 5 – 6 :
    • 3 snatch pulls @ 75%
  • sets 7 – 10 : accessory
    • odd : 15 banded face pulls
    • even :60 plank hold (on hands)

14-min amrap

  • 3 wall walks
  • 12 alternating arm db snatch (50/35)
  • 60 double unders