Strength: Snatch…preferably squat snatch. 10 M warm up then 1 every 90 seconds X 8 going up in load.
WOD: 15 – 12 – 9 – 6 – 3 – 6 – 9 – 12 – 15
Ring dips
Long lunges 25/15 (its the good way)
Slam balls 50/40
Remember it’s Movement Quality week. Don’t bastardize those slam balls.
