Hang Snatch 75-85% of 1 rep Max snatch.
7 min AMRAP
10 Burpee over the Bar
5 Hang Squat Snatch 135/95
The snatches today should be done 3 reps consecutively (i.e don’t drop the bar until you’re done). This should be challenging. The focus for the day is keeping the arms straight for as long as possible. This will give you the best transfer of power as you try to jump the bar through the ceiling. Worry about technique over weight.
For our metabolic conditioning, we have a 7 min hard effort. The hang snatches should be heavy, but you should be able to get 5 unbroken at least for the first two rounds. Burpee fast.