13 Jun tuesday

Strength: work to heavy Snatch 3 position from the hips. from the knees, and right above the ground

(we are working on being strong in each position of the beggining of the pulling part of the snatch) (this complex is all done strung together with out letting go of the bar)

Wod: 5 Rounds

run 200

5-4-3-2-1 squat cleans 225/155

(this workout shouldnt take very long but the point is to try and push the run but with an elevated heart trust your technique on pulling and catching the clean in a strong squat)