20160418

Strength/Skill

3 Sets of:
2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
-rest 90 seconds

Followed by…

3 sets of:
1 Power Snatch + 1 Overhead Squat @ 70-75%
-rest 90 seconds

Followed by…

5 Sets of:
1 Snatch Lift-Off + 1 Hang Snatch @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

Conditioning

3 Rounds for time:

15 Hang Power Cleans 115/75#
20 Alternating Front rack reverse lunges 115/75#

Additional Accessory Work

20-30 Strict Pull-Ups