7 sets of:
3-Position Snatch Deadlift + 1 Hi-Hang Snatch
-rest 90 seconds between sets, build over the course of 7 sets.
*3-Position snatch deadlift: 1-2 second pause at each checkpoint.
-1" inch off floor
-Hang position above knee
-Hi-hang position/Power position (Dip straight down!! Shoulders in-line with hips!)
4 Rounds for total reps:
3 Minute AMRAP:
10 Bar Over Burpees
Max O.H. Squats 95/65 (115/75#)
rest 3 minutes between rounds.