Warm-up:
5 Sets:
3 Muscle Snatch from Hip
4 Power Snatch from above knee
5 Full Snatch from below knee
Strength:
Snatch 16×1 EMOM
Start at 70% of 1RM, add weight after no fewer than two technically sound lifts.
WOD:
10 Rounds For Time, 135#/95#:
1 Power Snatch + 1 Hang Squat Snatch + 1 Touch-and-Go Squat Snatch + 2 Overhead Squats
Each round must be completed unbroken, but athlete may set the bar down between rounds.
TIMECAP: 10:00
Extra Work:
4 Sets, Not For Time:
10 Split Stance Romanian Deadlift/side
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold