Barbell WOD:

1.) Snatch: 8 Minute Time Cap to Complete all Work Sets. Clock starts at first work set.
Week 1: Complete a single at 85, 88, 90, 92, 95% of your 1RM Snatch.

2.) Pause Back Squat 4x2 Work at 75% of your 1RM Back Squat with a two second hold at the bottom of each rep.

3.) Snatch Pull From Deficit (45# plates) Work at 75% of your 1RM Snatch. Maintain tension on the bar for each rep in the sets for 3x4

Optional Accessory Work:

1.) 3x10 Sandbag tempo squats (3 count down, 2 count hold, fast up)

2.) Chest pump superset 3 rounds 10 sandbag bench press directly into 10 1-1-2 DB chest press (with neutral grip/palms facing eachother)start with both DB's in the air, alt. single arm chest press. So it would be right arm down and up, left arm down and up, then both down and up together. 1-1-both= 1 rep)

3.) Alt. Hollow Hold/ Arch hold tabata

Skill: Crossover Symmetry