11-8

3 position snatch
(Hip, knee, floor)
OTM for 10 minutes
Use 55%of 1rm

WOD
Stretch and strengthen
3×5 deadlift with 5 second descent

3 minute easy bike or row

3×5 (each leg) tempo split squat
3 sec down and 3 sec up

3 minute easy bike or row

3×6 eccentric ring row
5 second lowering, normal return

3 minute easy bike or row

3×6 tempo push-up
3 sec down 3 sec up

3 minute easy bike or row