9 deadlift / 6 hang power snatch / 3 overhead squat.
Warm up
400 m run + risveglio articolare
EMOM 3′
1′ air squat
1′ hand release push – ups
1′ stretch
STRENGTH
Sport: 5 x 5 overhead squat
Community: hang squat snatch technique
WOD
5 rft 15′ cap time @60 kg M / @40 kg F
9 deadlift / 6 hang power snatch / 3 overhead squat
$ CASH OUT $
3′ plank hold
