Skill:
Burgener Warm up for Snatch + Complex Review
Strength:
EMOM x9:
1x Squat Snatch + 1x Hang Squat Snatch @ just above knee
**Beginning at a light to moderate weight (20-30%), athletes will perform 1x Squat Snatch and 1x Hang Squat Snatch working up to challenging weight. Athletes should hold onto the bar for the duration of the lift. SCALED athletes working on technique may perform all reps from the hang position at light to moderate weight.
WOD:
10 min AMRAP:
20 Double Unders
1 Squat Snatch @55-65% / 2-3 UB Reps (155/105)
20 Double Unders
2 Squat Snatch…(Rd 2)
20 Double Unders
3 Squat Snatch and so on until time expires…(Rd 3)
Accessory Work:
EMOM x12
Min 1: 12 Deadlift @ 155/105 (40%)
Min 2: ME HSPUs
Min 3: Rest