130423 ~ Snatch, Cleans and other things!

130423 ~ Snatch, Cleans and other things!

Skill:

7 x 2 Hi Hang Snatch 75-85%

Notes: Begin at 75% and increase to 85% throughout sets if technique is
perfect. DO NOT go past 85% and do not add to 75% if technique is not
perfect.

Strength:

1X20 Backsquat @ 70% 1RM

** Make sure to hit absolute depth with every rep.

Conditioning

Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Squat Clean (170/115 lb.)
5 Burpees

Rest exactly 1 minutes and switch out plates. Then...

Complete as many rounds and reps as possible in 6 minutes of:
4 Overhead Squat  (135/95)
8 Ring Dips

Cash Out

3 x ME 400m.  If time between rounds deviates +/- 5 sec. a 20 burpee penalty will apply.

Rest exactly 60s in between each run.

 

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