Snatch Complex

Every 90 seconds for 10 rounds:
Snatch High Pull + Low Hang (from 1″) Snatch + Overhead Squat

Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember the arms perform their job after the legs have accelerated the bar upward. The goal is not to have to move your feet to adjust for the Overhead Squat, yet do so if your unable to squat from where you land.




Partner Workout

AMRAP 21 Minutes:
In teams of 2 with one partner working at a time, alternate full rounds of…
7 Box Jumps
7 Toes-to-Bars
7 Burpees

On the fast end, the movements should all be quick (85-90% pace) and unbroken. Scale box height, Toes-to-Bars to Hangling Leg or Knee Raises as needed.