HANG POWER SNATCH

A) Strength:

Hang Power Snatch @ 75% (6 x 3). Rest 90s.
- Take 3-4 sets to build to a moderate weight.
- Beginners: Light loads focusing on technique

B) WOD:

"Complex A"

4 Rounds of:

8 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
8 Front Squats
8 Push Press
8 Back Squat
8 Good Mornings
8 Barbell Rows
Rest 2:00

*All sets must be done without dropping the bar

Rx+ = Add 4/2 Ring Muscle-ups after each completed round

C) Extra Credit:

4 Rounds of:

8 Barbell Curls
8 DB Tricep Extensions from the Floor w/ a pause (1 count)
Banded Alphabet (rotate sides each set)