Thursday-Manly Bells

Warm Up

5x

5 Hang Snatch High Pulls
5 Muscle Snatches (from hang)
5 Snatch Grip Push Presses (back rack)
5 Overhead Squats

Strength

8 Sets (1+1)

High Hang power snatch+OHS

(work up in weight when form is perfect)

WOD

7 RFT

10 jerks (45/65) (65/95) (95/135)

10 KBS (25/35) (35/55) (50/70)

100m sprint

Rest 1 min between

Extra:

Snatch Grip Deadlift w/3 second pause above knee.
7×3
@ no more than %80 of 1RM snatch

VOD

May God, who gives this patience and encouragement, help you live in complete harmony with each other, as is fitting for followers of Christ Jesus. Then all of you can join together with one voice, giving praise and glory to God, the Father of our Lord Jesus Christ.

– Romans 15:5-6 NLT