Skill

Hang squat snatch
Every 90sec for 12min (= 8 sets):
work up to to a technical 3RM, start with an empty bar

WOD

5 rounds for time (= 18min timecap)
5 hang squat snatches @ 50% of your 3RM
10 boxjumps 60/50cm
250/200m row/ski (500/400m bike)

Finisher

40 side v-ups (20/side)
80 prone hamstring curls @ controlled tempo

CategoryWOD
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