Oly Lifting – Technique & Power
Tall Snatch
EMOM 8 minutes: 2-3 reps (LIGHT weight i.e. 20-30% of best snatch, no more than 40%)
Hang Power + Hang Squat Snatch
10 minutes to complete 5 working sets (not including any warm-up sets if needed). ALL WORKING SETS AT 70-75% of best snatch
Conditioning
150 DB Snatches for Time (8′ CAP)
Alternate arms as desired. Both heads of DB must touch floor at start of each rep (scale to hang as needed)
Rx Men: 35# OR UP / Rx Women: 25# OR UP
Cash-Out
10 Rope Get-Ups and Lowers (everyone!) as strict / straight body as possible, scaling as needed. Rest as needed between reps / share ropes