Skill: Snatch & Overhead Squat
Adv: 5x Complex – Snatch pull, Power position (High-Hang) Snatch, OHS. Work to a max for the complex.
Beg/Int: Bergener Warmup, OHS technique, positioning. Identify mobility issues, and go over stretches to improve those areas.
WOD: For total working time
7 rounds of:
10 OHS (135/95) Bar drop = drop weight
50 DU Scale 1:1 HIGH singles
7 Muscle Ups Scale 1:1 ring rows/ring dips, or transitions
(Rest 1:00 between rounds)