Strength
Snatch – 5 Sets (1 Hang + 1 Full Snatch) @ 75-85%
—Hang on to the bar after the hang & touch n go the full snatch.
Conditioning
5 Rounds For Time
6 Power Snatches 155/105lb
8 Front Rack Lunges 155/105lb
10 HSPU (4/2″ Deficit)
Midline
3×12 GHD Sit-ups (tempo: 3 sec down/3 sec up)
WOD Notes: Use same barbell for snatches/lunges. Power Snatch weight is 67-70% of 1RM Power Snatch. HSPU Rx’d are 2 45# plates on each side of an abmat for men and 1 45# plate for women. You may scale the height or do 10 DB Push Presses each round. Choose weight that is heavy for 10 unbroken.
