Power:
Snatch Complex
1 Full snatch from hang position
1 Full snatch from power position
2 Minute rest
1-1-1-1-1-1-1-1
WOD:
4 Rounds
10 Power Cleans (135/95)
400m Run
We will be working on snatch complex today. First full snatch will be from a hang position, and the second will be from the power position. By working from the bottom up in the complex we are focusing on power. Make sure you don’t, dip, drop, or heave before that pull. You should initiate the movement from that position and only move up from there until you catch it overhead.
After that we have a nice tidy little 4 rounder consisting of 10 moderate power cleans and a 400m run. This is designed for you to operate at a fairly high steady pace with little to no breaks. You should be able to even out the gasping after the power clean while on the run.