S/S/S:

3 Position Snatch (hang, right above knee, floor)

2×70%, 2×75%, 1X80%

based off 1RM from 20Oct

So Hang Snatch…

First and Third videos courtesy of Rogue Fitness

Snatch Above Knee…

Video courtesy of Joshua Rowlands

And From the Floor…

Goal is not to drop the bar during the cycle.

WOD:

4 Rounds For Time

10 Clean and Jerk (135/95)

20 Butterfly Sit-ups

Scaling Options:

C&J – 70% of 1RM

BF sit ups – anchored Sit Up

X-tra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch – 2 min per side