Skill:
Burgener Warm up for Snatch + Complex Review
2x3 - Snatch Segment Deadlift w/ 2-3 sec Pause
Strength:
EMOM x9 - Power Snatch
Rd 1-3: 3 Power Snatch
Rd 4-6: 2 Power Snatch
Rd 7-9: 1 Power Snatch
**Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 1-rep Power Snatch. Athletes may drop and reset after each power Snatch in early rounds or touch and go. Athletes still developing this movement may work from the hang position and should stay at lighter bar loads focusing on technique and maintaining good posting.
WOD:
For Time:
Sprint: 1 \ .8 Km Assault Bike / 400m Run / 500\400m Row / 100 Double Unders (Optional - Choose 1)
--
15-12-9-6-3
C2B Pull-up
Power Snatch @50-60% / 6-8 UB Reps (115/75)