3.3

Oly Strength - Snatch (30 Minutes)

1A. Mid Thigh Snatch (from blocks). 3 x 5 @ 70%.                     Rest 90 Sec.
1B. Heavy Snatch Pulls. 3 x 3 @ 115%                                        Rest 90 Sec.
2.    Overhead Squat. 3 x 5 @ 70%.                                              Rest 90 Sec.

Grunt Work (15 Minutes)

1. Sled Pulls, slow and heavy. 3 x Front, 3 x Back, 2 x Straight Leg Hamstring Walk.
2. Prowler Push. 4 x 50M

Straight Leg Hamstring Walks - to do these handles are free (no belt). Face away from the sled and with both hands lean forward and hold handles between your legs. Walk forward while bent over holding handles and low as possible. Do not round your back. Weight may need to be lighter for these.

For both sled pulls and prowler pushes, choose a weight that is heavy and challenging. Do these without stopping.

Stairs (15 Minutes)

1A. 3 flights up, fast feet down x 6. Foot on each step.
1B. 3 flights up, fast feet down x 6. Every other step.

1 flight = 10 to 12 stairs.

WOD:
Class WOD.