Skill: 3 position Snatch work

7:30 total time, 5 periods of 1:30 each.

-1 Snatch from the ground

-1 Snatch from below the knees

-1 Snatch from hips

 

-Start at 50% of snatch, go up in weight as needed

-Try to do whole complex without dropping the bar

-may do power snatch into OHS 

 

4 min transition

 

Strength: Front Squat - 10 mins

2 x 3 warm up - working your way to 70%

WORKOUT:

5 x 3 @ 70%, 6 Straight leg sit ups

 

5 min transition

 

WOD: 4 RFT

5 dead lifts 245/165

7 Burpees box jumps 24/20

9 toes to bar

200m run

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