Compete/Perfom
Every 1:30 x 6
Pause snatch deadlift, 4 sec below knee
Eccentric lower 3 sec to below knee
Hang Snatch
Snatch
*Catch bar where you are comfortable. Squat or power position. Increase load each set or stay at the same weight. Not looking for failure on any set.
Fitness
Every 1:30 x 6
Single Arm DB Snatch x 3
Single arm Overhead Reverse Lunge x 3
Complete both sides in the 1:30 window
+
Choice One:
AMRAP 12
10 Power Snatch
10 Box Jumps
10 Clean and Jerks
30 Double Unders
Choice Two:
AMRAP 12
10 DB snatch
10 Box Jumps or Jump Squats
10 DB Clean and Jerks
30 Double Unders or singles
