Technique: Every minute on the minute for 10 minutes:
1 Halting Snatch Deadlift (1 sec pause right above the knee),
1 Hang Snatch
This is TECHNIQUE WORK, GO LIGHT and work on perfect Technique, no loads will be recorded on the board.
For this drill I don’t care how much you can lift, only how well you can lift it.
DO NOT EXCEED 70% of your 1RM
WOD: Three rounds for time of:
7 Bar muscle-ups*
10 Hang power snatch, (135, 95)
Sub for Bar Muscle ups: 2x Chest to Bar pull-ups
Accessory: 3×15 Weighted Abmat Sit-ups