HANG POWER SNATCH + HANG (SQUAT) SNATCH

A) Strength/Skill:

Every 1:30 x 5:

1 Hang Power Snatch + 1 Hang (Squat) Snatch @ 50-60% of 1RM Snatch

Rx+ = 70% of 1RM Snatch

Beginners, work with an empty barbell.

B) WOD:

5 Rounds of: (25:00 Cap)

500 Meter Row (400 Meter Run or 24/18 Assault Bike Cals)
15 Air Squats
15 Power Snatch* (Rx = 75/55, S = 65/45, 55/35, 45/25)
- Rest 90s -

Rx+ = 95/65

*Russian KBS can be subbed for Snatches (53/35)

C) Extra Credit:

3 Rounds of:

30 Banded Leg Curls each
10 1-Arm Rows w/rotation each.
*Rest as needed.