Instruction/Snatch Complex
A. Snatch Complex Building
Snatch Pull, Below Knee Snatch Hi Pull, Below Knee Snatch, OHS
1.1.1.1, pause at bottom of squat for two seconds
rest 90sec x 6-8 sets
B. 5 rounds
40 DU
5 PS (135/95) (115/75)
5 OHS
10 Pull Ups
rest 1:00-1:30
C. Accessory
Accumulate 3minutes in a hollow hold
Every break perform 5 sit ups and 10 glute bridge