Warm Up: HINSHAW
Skill Work: 10-12 mins
Snatch Drop: sets of four
Work this drill with just the bar or with weight, should be a quick but controlled drive under the bar into the squat position, not a "drop" below the bar.
Review: OHS - overhead position/shoulders/chest
bottom position: feet/knees/chest/shoulders
Warm up with barbell: overhead squat
WORK:
7 RFT
3 OHS (135/95)
5 TTB
200 m run
Rx2: 125/85
Rx3: any other weight, any mod of ttb including knees to chest, toes to as close to bar as possible, knees up
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