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Lift / Advanced ONLY - Full Snatch - 60% x3, 65% x3, 70% x2, 75% x2, 80% x2 x3
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Lift / Advanced ONLY -- Snatch Pull - 4 x 2 Reps - HEAVY
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Lift / Complex - 8 Mins - Full Snatch (from floor) + 1 Overhead Squat - 8 Mins to find a Moderate 1 RM - focus on form and speed under the bar
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Lift - 15 Mins - Back Squat - 70% x4, 75% x4, 80% x4 x3 sets
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WOD - 10 Min AMRAP
10 Power Snatch - 95/65 Rx+, 65/45 Rx
5 Muscle Ups - Rx+, 5 C2B Pull Ups - Rx
10 Handstand Push Ups - Rx+, 10 Hand Release Push Ups - Rx
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Extra Credit: Back Extensions - 3 x 15 Reps
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Accessory: SLDL (Stiff Leg Deadlifts) - 5 x 3 Reps
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Unfamiliar with the Stiff Leg DL...please watch the video below