140417 ~ C&J and Snatch

Skill:

a.       10 min to complete

5 x 2 Pause Snatch (3s count at the knee)

Work Up to a heavy double for the day

Then..

b.      10 min to complete

5 x 2+1 Pause Clean (3 count pause @ knee) + Jerk

Progressively increasing weight

This should be performed as a pause clean, then another pause clean, then the jerk

 Conditioning:

AMRAP 10 min

30 KBS (50/35#)

20 KB Snatch (10 Each Arm)

10 T2B

 Cash Out:

3 x 400m Sprint

Work:Rest

1:1

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