Snatch Complex

 

Warm-up:

Partner Row 1,500m, 250m turns
 
Alternate with:
 
25 Sit-ups or 10 GHD Sit-ups

Mobility:

Foam Rolling: Find the Pain

Announcements:

Yoga @ Noon Saturday & Sunday

Skills & Technique: (Click below for links to more info)

Wod:

Snatch Complex
 
5 Rounds of 5 reps. NFT
Start with a light weight then add weight every round.
If you drop the bar during a round 5 burpees.
 
1x Snatch Complex = 
 
Hang Power Snatch 
Hang Power Snatch + Overhead Squat
Hang Squat Snatch
Snatch (full squat snatch from ground)