Strength
Snatch (tempo) – 10×1 @ 75-80%
—Pull to above the knee must take at least 2 sec. Build speed throughout lift. This will force you to be patient, engage hamstrings, & not pull early with arms. Full squat is preferred.
Conditioning
6 Rounds (each round is 95%+ effort)
5 Power Snatch (75% 1RM Power Snatch)
15 Wall Balls (unbroken) 30/20lb
300m Row
—Rest 90 seconds between rounds
Assistance
Accumulate 3 minutes in a reverse GHD Sit-up Hold
WOD Notes: Power snatches must be touch n go. There is a 10 burpee penalty for each time you break up the wall balls that you will do after the workout if necessary. Rx’d height is black line for men & women. Score = total time minus 7.5 minutes.
Handstand fun!