Snatch Skill Work & Body Armor

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