100316 "Snatch Drillz"

Baseline:10X Banded Good Mornings Banded Pass Thru Banded Samson Lunge W/ Pass Thru Banded Press

4X :30 High Knee Rope Skips :20 Double Unders :10 Rest

SKill Development:

Snatch Complex 10 Snatch Lift Off's @ 70% (Deadlift hitting all checkpoints)

Then Building For 15 Mins (Start Light work Heavy) 2 Hang Snatch High Pull 1 Hang Power Snatch + Overhead Squat 1 Squat Snatch (Full Snatch)

WOD: 9 Min AMRAP

30 Jump Lunges 30 KBS 53/35 30 Push Ups