Pausing (2 sec at knee) Snatch

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under the bar and catch at the bottom of the OH squat.



18 Min AMRAP:

15 Ring Dips

15 Wall Balls (20/14)

25 Double Unders


Scaling Options:

Ring Dips -> Stationary dip -> box dips

WB -> 14/12

DU -> DU attempts through 25 rope contacts


Cool Down:

Tricep mash – 1 min per side


Pigeon pose on hig box – 2 min per side

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