March 16/17

 

Strength: Snatch

Every 90 sec EMOM for 6 sets

3 position snatch

#1 - @ 45%

#2 - @ 50%

#3 - @ 55%

#4 - @ 60%

#5 - @ 64%

#6 - @ 70%

** your choice power or squat

** the goal is to hang onto the bar for all three repetitions, however, place the bar down for the third repetition (full snatch from the floor).  Pull the third repetition from a dead stop.

 

 

 

WOD: 5 rounds

 

BB@95/135

 

21 burpee over BB

15 reps:

   rnd 1 - p.cl

   rnd 2 - fr.sq

   rnd 3 - push jerk

   rnd 4 - fr.sq

   rnd 5 - p.cl

9 BJ

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