KB Flow Drills/ Butterfly Practice

PART 1

15 Min AMRAP
30 Bench Press 135/75
20 V-Ups Or Tuck Crunches
10 R/L KB Goblet Squat 70/44

Rest 2 Min

15 Min AMRAP
15 Pronated Barbell Rows 135/75
10/8 Cal AB
5/3 Chin-Ups
100 Ft Farmer Carry 70/44

or

OLYMPIC WOD

Part 1:
Power snatch+Snatch Grip Push Press (off the back)+OHS

3+3+3@60%, 3+3+3@65%, (2+2+2)x3@70%

% is of power snatch max, 3+3+3 is 3 Power Snatches then 3 Push Presses then Three OHS without dropping the bar.

Part 2:
Full Snatch
4@70%, 3×3@80%

Part 3:
Snatch Deadlift
4×5@85% of 1rm snatch, focus on hitting proper position.