Skill:
Burgener Warm up for Snatch + Complex Review
3x - Snatch Segment Deadlift- w/ PVC (Rd 1) & Bar (Rd 2)
Strength:
e90s x7 - Squat Snatch (singles)
Rd 1-3: 3x Squat Snatch @40-50%
Rd 4-5: 2x Squat Snatch
Rd 6-7: 1x Squat Snatch @90-100%
**Beginning at a moderate weight (40-50%), athletes will build gradually in weight toward a heavy Squat Snatch single for the day. Recent foundations grads may work from the hang and should stay at lighter weights for technique development.
WOD:
11 min AMRAP:
800m Run / 1000/800m Row / 2/1.6 Km Assault Bike (Athlete’s Choice)
5 C2B Pull-ups
1 Squat Snatch @45-55% (155/105)...(Rd 1)
5 C2B Pull-ups
2 Squat Snatch…(Rd 2)
5 C2B Pull-ups
3 Squat Snatch adding +1 rep each round until time expires…(Rd 3, 3tc)