Skill:
Bent Leg Hollow Body Hold - 40 sec WORK / 20 sec REST x6 Cycles
Burgener Warm up for Snatch + Complex Review
Strength:
e90s x6
Rd 1-2: 10 UB Power Snatch
Rd 3-4: 7 UB Power Snatch
Rd 5-6: 5 UB Power Snatch
**Starting at a light weight (30-40%), athletes will build to a moderately challenging weight (not a max) for this complex. The goal is to cycle the Power Snatches as quickly as they can with good technique. Athletes should keep their hands on the bar for the duration of the lift and work on properly cycling the barbell. Recent on ramp grads or athletes still developing their technique may work at light to moderate weight from the hang position.
WOD:
“14.1 / 11.1”
10 min AMRAP:
30 Double Unders / 60 Singles
15 Power Snatches @30-40% / 8-10 UB Reps (75/55)