5-11-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

75 95 115 115 135

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

135 145 145 155 155 165 mised 2x 165 made 175 miss 175 make 185 missed 3x 185 made

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

155 for 4 sets 175 for 3 sets

Conditioning
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Time: 11:47

Rope 40-40-20

C&j 12, 5,4 on forst 21 then 4s qnd 3s