Cash Out: 50 GHD Situps
Basic & Performance
3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 waves.
Snatch pulls: work up to 95%x3x2, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”
Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.
Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.
Three rounds for time of:
- 30 Overhead Walking Lunge Steps (45/25 lbs)
- 15 Pull-Ups
- 400 Meter Run