Snatch Skill Work & Body Armor

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Part #1 Snatch Skill Work

A. 5 Sets, building in weight if form permits. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

B. On the Minute x 9:
Power Snatch + Overhead Squat + Squat Snatch

min 1 – 50% of 1 Rep Max Snatch
min 2 – 55%
min 3- 60%

Part #2 Body Armor

A. On the 3:00 x 4 Sets (12:00)
10  Weighted Good Mornings
10 Front Rack Single-KB Reverse Lunges
10 Cossack Squats

B. EMOM x 10
odd min: 10 GHD Sit-Ups
even min: 10 Hip Extensions

 

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