Practice and Technique
every 60 seconds x 3 rounds
4 hang power snatch
then
every 60 seconds x 3 rounds
4 power snatch
then
every 60 seconds x 3 rounds
3 hang squat snatch
Work with 50 %
Rest 5 minutes, then
WOD
2 rounds for time ( Cap 16 minutes )
40 Barbell front step lunges
30 pull ups
20 Assault bike calories
10 power snatch
work with 50% of 1RM snatch
Rest 5 minutes, then
3 rounds for time (Cap 4 minutes)
10 toes to bar
15 butterfly sit ups
10 V-ups
Cash Out
1 minute plank hold
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