15 Minutes of technique work:

Snatch pull to hip, 1 count pause at knee

** form over load. 

-then-

 

"The Day After"

1 Min ME Bar Hang

-then-

4 Min AMRAP

7 Goblet Squats @ 53/35

7 KB Swings

40 yd dash

-then-

1 Min ME Bar Hang

-then-

3 Min AMRAP

5 Goblet Squat @ 53/35

5 KB Swings

40 yd Dash

 

 

Level I

If hanging from the bar is uncomfortable, hang back on the rings.

Kettlebell @ 45/25

Level II

…as Rx’d

Level III

Snatch pulls at 90-110% of 1RM

KB @ 70/53

 

Competitor Homework

3 sets of: Alternating

A)  2 sets of 10 UB C2B Pullups (total of 20 pull-ups each round)

B)  2-4 reps of OH Squat, heavy

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