20
May
05212019
Warm-up
Barbell Snatch Complex Warm-up:
Empty Bar, 5 Reps of Each
Muscle Snatch
Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
Power Position Squat Snatch
Strength
Pause Hang Position Snatch Warm-up
4×3 @ 40-60% 2RM Hang Snatch (above knee)
then,
Every 2′ for 12′
3 Reps @ 70%+
Met-Con
12′ Running Clock
3′ Max Rep KB Snatch (53/35#)
3′ Max Burpees to 6″ Target
3′ Max Rep KB Swing
3′ Max Burpees to 6″ Target
*Score is total reps
Extra Work
5′ AMRAP
Strict HSPU
Scaled: Box Push-ups