Warmup

Core

3 rds

50 Russian twists

15 vtucks

30 sec plank

Snatch Primer (A)

On the Minute x 5 (Minutes 0:00-5:00):

1 Halting Power Snatch

3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Sets #3+4+5 – 60% of 1RM Snatch

Snatch Primer (B)

On the Minute x 5:

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

Set #1 – 60% of 1RM Snatch

Set #2 – 65% of 1RM Snatch

Sets #3+4+5 – 70% of 1RM Snatch

Snatch

On the Minute x 5:

1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day

WOD

AMRAP 15:

15 Hang Power Snatches (115/80)

60 Double-Unders

15 Overhead Squats (115/80)

30/21 Calorie Row