1: Snatch: 10 rounds – Every 2 minutes, perform:
-1x snatch + 2x hang squat snatch (Work up to a max for the day)
2: Complete 1 round of:
-Max rep unbroken snatch (135#/95#)
*These do have to be unbroken, meaning the barbell cannot stop moving and both hands must remain on the bar during the whole set.
3: Back squat: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
Work Capacity: Complete the following for time:
-15x burpees jumping over the barbell
-5x snatch (155#/105#)
-12x burpees jumping over the barbell
-4x snatch (155#/105#)
-9x burpees jumping over the barbell
-3x snatch (155#/105#)
Core: 3 rounds:
-3x Pause snatch halting deadlifts (Light – Medium weight)
*Pause for 1 FULL second at 1″ below the knee + 1 second at the launch position.