WU.
With an empty bar or PVC
3 Hang snatch pulls
3 Hang power snatches
3 OHS
3 Snatch Balances
3 Snatches (mid-shin)
x 3
A. Strength: Snatch Complex (16:00)
Build to a heavy complex of:
1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance
B. Conditioning (16:30)
4 rounds of:
AMRAP 3
5 Power snatches (135/95)
6 T2B
7 BFBs
Rest :90 between rounds
Repeat for 4 rounds. Record scores for each round
Extra Credit: Core
For Quality:
40 GHD SUs
40 Abmat Sit ups
20 GHD SUs
20 Abmat Sit ups.
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