Buy In:
90/90 Hip Lift
4 Sets 4 Breaths
Skill:
3 Sets:
Snatch Low Liftoff x 3
Snatch Mid Liftoff x 3
Snatch High Liftoff x 3
Muscle Snatch from Hip x 3
Tall Snatch x 3 (Full Muscle Snatch)
Overhead Squat x 3
Strength:
Hang Snatch
75%x2, 80%x2, 85%x2
build to heavy double
WOD:
3 Rounds for Total Reps:
1:00 Rope Climbs
0:15 Rest/Transition
1:00 Pushups
0:15 Rest/Transition
1:00 Row for Calories
0:15 Rest/Transition