Muscle Snatch + snatch balance: Spend 10 minutes, working up to a 1 rep max for the day.
2 position pause snatch: 5 rounds – Every 2 minutes, complete:
-1x hang snatch with a 3 second pause above the knee and a 3 second pause in your receiving position.
Snatch: 5-10 rounds – Every 2 minutes, complete:
-1x Snatch (Work up to a max for the day)
*Start where you left off in portion #2, and go up depending on how you feel for the day. If you are feeling beat up, perform 5 solid singles at the same weight, but if you are feeling good, take it up!
Finisher: Tabata hollow rocks