Tuesday “Snatch and Burp” 5-31-2016

7 sets of:2 Hang Squat Cleans into 3 Power Jerks

7 Sets of:
2 Squat Cleans + 3 Split Jerks

Do all sets at a challenging load, build to heavy if your feeling good.*maintain form and speed

3 Rds for time

Goal Sub 5:00

8/8 DB Snatch 25/45# to same arm

(All 8 on same arm before rotating-From hang position)
10 burpees

3RFT Goal is sub 4:00

8/8 KB Snatch 35/50# to same arm

(All 8 on same arm before rotating-From hang position)

10 burpees

3RFT Goal is sub 3:30

8/8 KB Snatch 50/70# to same arm
10 burpees

2 x 500m row resting 1:1

Rest 2min

4 x 250m row resting 1:1

Rest 2min

6 x 30sec ME row, rest 1min betw sets

1) 5 x 5 Split Press, same protocol as above. Take the bar off the rack or blocks and go into a split, then strict press.

2) 6 rds resting 1:1
4 Strict MU
6 HSPU
30 double unders

3) 4 rds at high tempo:
15 GHD Sit-ups
2 legless rope climbs