Happy Birthday ASA

STRENGTH

Work up to a heavy Power Snatch

METCON

3 Rounds for time:
400m Row
12 Power Snatches 95/65

Big thing for today is getting under your power snatches. The idea is to have locked out arms when you catch the bar at the top (no pressing out your snatches). In order to do this, you have to pull hard during your second pull (knee to hip) and then catch in a half squat position. Try not to spread your feet into a starfish position because that will not translate into a squat snatch and it is not a great position for your knees and other body parts.

Go hard in the METCON. Your 12 snatches should be unbroken so scale appropriately. This one should BURN.