1000 m row and 5 minutes double under practice, Overhead squat with an empty bar to warm up for snatches

Strength-
Power postion Snatch-
Build up very slow to a one rep max-
1,1,1,1,1+ it’s going to take a few sets. we are going to practice these. If you finish early jump on a bike or rower while you are waiting
Wod
21-15-9
Hang Snatch 115/75
Chest to bars pull ups
*** 30 double under between rounds so 90 doubles total