S/S/S:

Power Snatch+Hang Squat Snatch+Full Snatch

1X3, 2X2, 1×1

Increase weight ea set

So, one rep consists of 1 power snatch, holding onto the bar as it goes back to the hang position, doing 1 hang squat snatch, holding onto the bar, bringing it back to the ground, resetting your back (don’t let go of the bar) and do 1 full squat snatch.  Goal is perfect movement through the cycle.

WOD:

For time:

Run 800M

50 Air Squats

Run 800M

Don’t let the fact that you are going for time allow you to get sloppy on the air squats.  Crease of the hip below the knee every rep.  Don’t let the back round.  Don’t let knees cave in.

Scaling Options:

800M run -> row 1000M

X-tra:

5 rounds of

30 sec L-sit hold (rings or bar)

Rest in between sets as needed

Goal = Go unbroken during each set.