Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.