Power:
In 15 Minutes find a 1 rep max complex of :
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
WOD:
Then:
Every minute on the minute for 7 minutes using 85% of heaviest complex
1 Power Snatch
2 Overhead squats
For the first part of the hour today, find your one rep max for the complex of 1 power snatch + 1 hang power snatch + 1 overhead squat. On order for you to get the intended stimulus for this, you may not let go of the bar at any point or put the bar down after that first initial pull off the ground. Be sure to hook grip so have an easier time.
For the workout, we are going to do some math (take 85% of your complex from earlier) and then every minute on the minute for 7 minutes, compete 1 power snatch and 2 overhead squats. You should have enough time to rest for about 30 seconds each round. Not enough to fully recover. The clock will help keep you moving, maybe faster than you want to after heavy lifting.
