Warm-up & Mobility: 15 Minutes
Strength: Snatch work – OTM 10 – 1 Snatch + 1 Heaving Snatch Balance** + 1 Overhead Squat (AHAP)
**Heaving snatch balance: Start with a barbell racked across the back of the shoulders with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor. Catch in the bottom of your Overhead Squat. Do not push jerk and ride it down to the bottom of your squat.
***Those that have mobility limitations will work with Power Snatches or Cleans
Conditioning: For time:
- 12 Snatch <–note the absence of the word “Power” here (135/95lb)
- 20 C2B Pull-ups
- 9 Snatch
- 15 C2B Pull-ups
- 7 Snatch
- 10 C2B Pull-ups
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