Strength
Snatch (1RM)
20 MINUTES to build up to a 1 Rep Max Snatch, starting from the Floor. This should be performed as a full squat snatch. All normal points of performance apply! A coach should watch all 1RM attempts.
***Those not yet comfortable with the full snatch can instead perform this complex ascending in weight if form looks good: 1 Snatch Pull w/ pause at knee + 1 Hang Power Snatch + 1 OHS
Conditioning
5 Rounds for Time (10 MIN CAP):
10 Ground to Overhead* (95/65)
100m Run (rail & back)
Cash-Out / Cool Down
Max Supinated (underhand) Grip Hang on Bars (record time)
then, 5-7 minutes of foam roller/barbell/lax ball smashing — athletes’ choice