1) Skill/Warm up
-Take 15 min to get through as much as you can - Make sure to stretch Achilles and Calves before you start UNBROKEN double unders for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *If you miss re-do set you are on, not entire sequence. *If you are working on Double Unders scale numbers so that you can get through this. If that is the same number ok. **Working Double unders...NO SINGLES.2) MetCon
7 min AMRAP: 6 OHS 12 Sumo-Deadlift High Pulls *Find a weight you can use for both movements, should not exceed (95/135)3) Snatch Complex
5 sets of - 4 position SnatchPosition 1: High Hang (pockets) - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) - looking to hit all the position throughout the lift.
*This is not suppose to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
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