Warmup

Core

Tabata 20/10

Hollow rocks

PRIMER

8 Sets:

1 Power Snatch

1 Snatch Balance

1 High Hang Pausing Squat Snatch

Set #1 – 50% of 1RM Snatch

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5 – 62%

Sets #6+7+8 – 65%

Strength

On the Minute x 10:

1 Snatch Deadlift

1 Floating Squat Snatch*

Minute 1 – 60% of 1RM Snatch

Minute 2 – 63%

Minute 3 – 66%

Minute 4 – 69%

Minute 5 – 72%

Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day

Wod

1-3-4-5-6-7-8-9-10

Bar facing burpees

Toes to bar