Strength

Hip Squat Snatch
1-1-1
High Hang Squat Snatch
1-1-1

The three singles should be challenging, heavy reps. Plan to spend around 5-8 minutes building in weight before the three singles for the hip squat snatch. Lower the weight around 30% and build up for 3-5 minutes on the high hang squat snatch before the three singles.

During the hip snatch the bar should stay in the hip crease/power position. The dip and drive occurs from the knees and hips without the bar moving.

During the high hang snatch, the bar should travel down the thigh with the shoulders leaning forward over the bar. The bar should return to the hip crease/power position before pulling up and under the bar.

WOD

EMOM 12
A) Row 15/12 Cal (Adv 20/15)
B) 25 Squats
C) 25 Sit Ups

Work hard during each of the intervals! Don’t pace the work to finish by the end of the minute. Each interval should be performed as quickly as possible.