במתח עד הסופ״ש

STRENGTH
Snatch Grip Push Press + Snatch Balance
3 x (2+1) @ 70% (Light-Moderate)
2 x (2+1) @ 75% (Moderate)

Percentage based off 1RM snatch, if no 1RM data go for light weight to work on mobility

Scaled: sub OHS for snatch balance

METCON
Partner WOD
20 Rounds For Time:
6 Box Jump Overs
4 Single DB Devil’s Press (22.5/15)
2 HSPU

Complete full round before switching
Time Cap: 18:00
Goal: <16:00
Every round should be all out sprint ~:45-50 to finish under time cap

RX+
8 Box Jump Overs
6 Single DB Devil’s Press (22.5/15)
4 sHSPU/HSPU

SCALED
16 Rounds For Time:
6 Box Jump Overs
4 DB Snatches
2 Pike Push-ups

ACCESSORIES
3 Sets
5/7/9 Strict/Kipping Ring Dips
:20-:30 Ring Support Hold
– Rest 1:15 b/t sets

Scaled: Ring Push-ups