With an empty bar:
3 High hang power snatches (hips)
3 Hang power snatches (1"above the knee)
3 Muscle snatches (mid-shin)
3 Power snatches (mid-shin)
A. Strength: Power Snatch (16 minutes)
Work up to a heavy single - not necessarily a PR. Must look pretty.
the sets of 5, 4, 3, 2 are touch and go.
6 Rounds for time:
5 HSPU (Seated KB presses)
10 [unbroken]* Power snatches (75/55)
15 Air Squats
*5 burpee penalty for dropping the bar mid-set
Time cap: 15 minutes
Extra Credit: Planks (9 minutes)
1 min on / 1 min off, add weight if possible.
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