Strength
3 Position Snatch (Hips + Above Knee + Below Knee) – 7×1
—Start @ 65% & work up to a heavy complex. You must hang on to bar for all 3 reps.
Conditioning
12 Min AMRAP
3 Power Snatch 145/100lb
6 OHS 145/100lb
9 T2B
12 Box Jump Overs 24/20″
Assistance
3×12 Weighted Back Extensions (barbell on back)
WOD Notes: Snatch weight is 62-65% of 1RM Power snatch. After 3rd Snatch, go right into the 6 OHS without dropping the bar. Athletes who cannot overhead squat with adequate form will do power cleans/front squats with the 62-65% of 1RM Power clean to maintain the stimulus/intensity of the WOD.
Dan doing some row intervals