12.21.2021

Warm up
2 rounds
500/400m row
5 barbell hang muscle snatch
5 barbell hang power snatch
5 barbell power snatch
handstand hold 30 seconds


Strength
4 sets of 2 muscle snatch- light load, good positions

Every 2:00 for 10 minutes
2 snatch lift offs + 1 snatch @75-85%

snatch lift off = floor to mid-patella, then pause for 1 sec, then return to the floor

snatch pulls
5 sets of 2 reps @ 100-105%

WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises