09/17/2019
Warm-up
Warm-up
3 Sets of:

5 High Hang Power Snatches
3 Hang Power Snatches

*Empty Barbell Only*
Strength
Metcon (Weight)
Every 1:30 for 12 Minutes (8 Sets):

1 Pause Power Snatch (Pause 3 Seconds in Catch)
+
1 Low Hang Power Snatch

Starting Weight Choices: (95/115/135) (65/85/95)
You are more than welcome to build over the 8 sets but if the pause is not a true 3 seconds and the Low Hang gets sloppy, Coaches will drop your weight to where you can move well. If you want to move heavy weight... you need to be able to move well first.
Metcon
Metcon (AMRAP - Rounds and Reps)
13 Min AMRAP
20 Kb Snatches (53/35)
200M Run
12 Burpees to Bar
Intermediate: (35/26)
Scaled: Db Snatches (35/20), 150M Run