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POWER SNATCH
Every Minute on the Minute x 15:
1 Power Snatch

Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.

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Exposure 5 of 8

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5 Rounds Not for Time (or 20 Minutes):
20/14 Calorie Row
200′ Overhead Dumbbell/Kettlebell Walk
1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)

Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.

Pull-Up Play Options:

5-10 Hard Ring Rows
5-10 Strict Pull-Ups
5-10 Kip Swings
5-10 Kipping Pull-Ups

Snatch@75% 1Rm
3 Toes To Bar
3 Burbee( with feet together)

10 overhead bar squats
10 chest to bar pull-ups

( Wod )

Back Squat
5 x 5 x 55 - 65%. Focus on fast hip extension.
between sets 4 high box jumps.
SO 3:30

For Time :
► 100 DU
► 030 Push Press
► 030 Front Squat
► 030 Push Up
► 030 Get Up
► 800 m Run

Pre-WOD:
Work up to a heavy "cluster"

WOD - 5 RFT:
- 5 Thrusters (95/65)
- 7 C2B pull ups (used resistent band)
- 9 HRPU
- 200M Run

Ouch!

15-12-9 for time:

Power clean (60/40kg)
T2B
HSPU

WOD - 5 RFT:
-10 Hang Cleans (#185/115#)
-30 II Unders (Modification; 30 Lateral Bar Jumps)

Post-WOD:
-50 Weighted Sit Ups (35#/25#)
-50 Unweighted Sit Ups

3x Power Clean @ 60% of 1 RM. Concentrate on slow first pull, explosive second pull.