STRENGTH:

#snatch

On the 1:30 x 5 Sets:

1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy com

**Can sub Hang Power Clean, Power Clean, and Front Squat if needed

BeachFit will do:

3 DB Hang Power Clean

3 DB Power Clean

3 DB Front Squats

WOD:

#bartender

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – 95/65lbs  Rx+115/85

BeachFit will do:

12 DB Deadlifts (6 each side)

9 DB Squat 

6 Alt DB Power Snatch (3 per side)

CASHOUT:

#body armor

2-4 Rounds, Not for Time:

18 Banded Good Mornings

15 x 4-Count Flutter Kicks

12 Glute Bridges *add weight if desired