Strength- Warm up to a heavy Snatch, then
3×1 at 90%
2×2 at 80-85%, does not need to be Touch and go
WOD-
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95
Scale
15-12-9
Pull Ups
Snatch
Run 2 Laps or 400m after each round
Cool down-
3 sets max dips
