WOD Mon Apr 22

Strength

On the 1:30 x 6 Sets:
30 Double-Unders/Practice
2 Pausing Back Squats

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

3 second pause in the bottom of each rep.

Scale DUs to finish in under 30s

Work

3 Sets:
50' Single Dumbbell Overhead Lunge (changing hands at 25') @ 50/35
15 Strict Leg Raises To Hips (no swinging)
15 Dumbbell Bench Press @ 50/35
9 Strict CTB Pull-Ups

CompTrain
50% Max Ring MUs x 3
Rest 90s between efforts

Snatch Warm-up
3 Sets, at a light load:
3 Snatch Grip Sotts Presses
3 Overhead Squats

Snatch Primer
5 Sets of 1 Snatch Complex
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat

Snatch Complex
On the 1:30 x 7 Sets:
1 Hang Squat Snatch + 1 Low-Hang Squat Snatch
Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.