(Practice / Lactate Threshold 8-12 min)
Warm-up (15 min)
SOD
3 Position Squat Snatches (18 min)
Each rep is pulled from the floor and pauses at the high hip/hang or shin before completing the snatch. These do not need to be touch and go reps.
3 x 3^ From High Hip
3 x 3^ From Hang
3 x 3^ From Mid Shin
WOD
12 min AMRAP
12 Hang Power Snatches (95/65)
12 Front or Back Rack Forward Stepping Alternating Lunges (95/65) (6 per leg)
12 Toes to Bar
