130808 ~ SNATCH DAY!


Skill:

10 min to establish 1 RM 3 Position Power Snatch (Floor, 2" off the floor, knee)

then...

@ 90% of above complete

EMOM x 5min complete:

5 Snatch Grip Push Press (Behind the neck) + 1 Pause OHS (5s hold @ the bottom)

then....

2 min ME Power Snatch

Conditioning:

Complete for total time:

800m run

EMOM x 9 min complete:

4 Hang Power Cleans (135/95#)

4 HSPU **deficit if possible**

4 Box Jump (30/24")

400m sprint

** 10 Burpee penalty for each round not completed within the minute.  Burpees must be completed before the 2nd run, and are included in your total time.**

Cash Out

6 x 20s Hollow rock hold followed by 30 situps (20sec rest in between rnds)

3 x ME Planks (1 min rest in between sets) **weighted if possible**

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