5 Snatch Deadlift
5 Low Hang High Pulls
5 High Hang Power Snatch
5 Overhead Squats
5 Hang Squat Snatch
*Rest 1 min Repeat a total of 3 times
Watch upload below for demo of this barbell warmup
---
Strength/Lift #1 - Snatch (anyhow)
15 Mins to find a Heavy Single
---
Strength/Lift #2 - Back Squats
2 sets of Max Reps @ 80%*
*Unlike a 20 rep max attempt, on these "max reps @ 80%," you'll only go until your tempo really slows down or you have to completely stop and rest at the top before doing another rep. Really, you should probably think towards the end of a set, "Alright, I could do two more reps...I'm stopping now."
---
WOD: Part A
21 Min EMOM - 7 sets
Min 1
18/15 Cal Row / Ski / Bike
Min 2
Max Reps for 30 seconds
Hang Power Snatch - 55/45 L1, 65/45 L2, 75/55 L3
Min 3
Max Reps for 30 seconds
Ab Mat Sit Ups L1, Ab Mat Sit Ups w/ Med Ball 20/14 L2, GHD Sit Ups L3