2 x Three Position Muscle Snatch (Barbell Only)
5 x 5 Hang Power Snatch, (From Hang Above Knee) (50/55/60/65/70%)
Deadlift the bar into the high hang, neutral spine, tight core, eyes on the horizon. Slide the barbell down the quads by sending the hips back (not bending the knees). Keep tension in the posterior chain, complete the Snatch. You may drop the bar or maintain possession, your choice. This is for technique, not speed or strength.
Minute 1 = 4 x Snatches (60%)
Minute 2 = 15 x Wall Balls (20/14)
Minute 3 = 45 seconds of Double Unders
Minute 4 = 10 x Bar Facing Burpees
6 x 10 Hanging Oblique raises