I can’t stress enough how important your form is on the hang snatch work. Take a deep breath, stay tight and focus. Keep it up guys.
1) 5×1 – UB 3-Position Power Snatch (floor, bottom of knee, top of knee – this should be performed as an unbroken complex).
2) 5×1 – UB 3-Position Power Clean (floor, Bottom of knee, top of knee – this should be performed as an unbroken complex).
3) 5×1 – maximal Jerk Triple from blocks/rack (each rep may be dropped).
4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean
4b) 4X5 Behind Neck SN Grip Push Press – AHAP
Wall Balls 20/14
KB Swings 70/53
12 minute AMRAP of:
3 pull ups + 2 Chest to Bar + 1 Bar Muscle up
6 Shoulder To Overhead (165/110)
16/12 Cal Row
Rest 30 seconds