04.11.16 Hip Power Snatch + OHS & AMRAP of Dubz/OHS and Burpees

STRENGTH:

20:00 Working Window

Hip power snatch + OHS: load by feel  3x5-7 sets - Emphasis on vertical torso and straight extension through the shoulders

METCON

7:00 AMRAP

30 Double Unders

3 Overhead Squats 135/95

(*sub Goblet squats if you cannot execute a sound OHS position) 4 Bar facing Burpees

Extra Credit: Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) - Reinforcing the knee position and vertical shins