Weightlifting: 3 Position Power Snatch, 5 sets building from 50-60%
A little bit of lighter work today to nail the lift from the three starting positions (high hang, hang at knee, floor). Lets focus on getting full vertical extension and being aggressive on that turnover, driving through the bar and into our shoulder blades.
Percentages are a place holder, we should build from 50-60%. If moving well, the majority of our sets should be at 60%
Conditioning: 3 rounds for time of: 15/12 Row Calories 12 Power Snatches, 95/65 lbs 9 Box Jumps, 24/20 in
This workout should be treated as a sprint, so lets drop the weight if we cannot complete the snatches in no more than 2 quick sets of touch and go and lets keep the the pace relatively higher on the row.