Happy Birthday Alicia Wisney

STENGTH

2-2-2-2-2
Snatch 75-85%

You may drop in between snatches, but immediately pick the bar up again

CONDITIONING

4 Rounds each for Time:
500m Row
Rest as Needed between sets

Nerd representation of the Snatch: During the snatch, the speed of the bar throughout the lift should increase exponentially during the first two pulls. This means from the ground the bar moves kind of slow and gets a little faster as the bar approaches the knee. The first pull is basically to get you into a beautiful hang position. As the bar passes the knee, the speed of the bar gets super fast and when you reach the jump position, the speed should be reaching its highest. See visualization below.

Each round of the conditioning is for time. Row 500m as hard as possible.