A. Power Snatch
- 3-3-3-3
- Hips extend completely and aggressively
- turn the bar over aggressively
- fix it tightly overhead as quickly as possible
- Tight mid line while descending into OHSquat
B. Snatch Balance + Overhead Squat
- 1-1-1-1-1
- Add weight each round
- The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.
- if you can not do OH squat : 2 sets of 10 each: Focus on t-spine extensions on foam roller + shoulder smash on LaX ball + banded OH stretch
C. AMRAP 10
- 7 Power Snatch (65-75% of weight lifted in A)
- 7 Toes-to-bars
- 7 Strict Pull-ups
D. Extra Credit: 3x
- 10 burpees
- 15 GHD Situps (scale Abmat situps)
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