Skill:
Burgener Warm up for Snatch + Complex Review
5x - Snatch segment Deadlift
Strength:
e90s x7 - Squat Snatch (singles)
Rd 1-2: 3x Squat Snatch
Rd 3-4: 2x Squat Snatch
Rd 5-7: 1x Squat Snatch
Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 1-rep Squat Snatch weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.
WOD:
For Time:
35 Double Unders
15 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Rows
5 Squat Snatch @55-65% / 3-5 UB Reps (135/95)
35 Double Unders
12 C2B Pull-ups
4 Squat Snatch
35 Double Unders
9 C2B Pull-ups
3 Squat Snatch
35 Double Unders
6 C2B Pull-ups
2 Squat Snatch
35 Double Unders
3 C2B Pull-ups
1 Squat Snatch