131219 ~ Snatch Day!

Skill

A. EMOM x 10 min:

Hang Snatch + Snatch + 3 OHS @ 80-85% 1RM Snatch

B. EMOM x 5 min

Halting Snatch Deadlift @ 95 - 105% 1 RM Snatch

Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension.

Conditioning:

AMRAP 10 Min

5 Ground to Overhead (165/110#)

10 Wall Ball

15 Ring Dips

Cash Out

50/50 GHD Situps & Back Extensions

50 Russian Swings

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