SKILL / STRENGTH

Snatch ( 22 mins )

3 sets @ 70 – 75%

1 Hang snatch – 3 sec pause at knee

1 Low Hang snatch – 3 sec pause below knee

1 Low Hang snatch – from just above ground

60 sec rest between sets

THEN

3 sets @ 75 – 80%

2 Full Snatches – drop & reset –

^^ 4 sec tempo pull to the knee

60 sec rest between sets

THEN

For 5 minutes

Every 30 secs – 1 Snatch – building to heavy

WOD

For time ( 14 min cap )

21 – 18 – 15 – 12 – 9 – 6 – 3

Hang power snatches

OHS

RX 40/30   INT 35/25   BEG 20/15