11.02.2016 Snatch & Ascending Ladder AMRAP

STRENGTH

Snatch complex

High Hang Snatch + Hang Snatch

8 Sets @ 70-75% of Best Snatch

METCON:

8 min AMRAP - Ascending Ladder

2,4,6,8 etc of each: 

Lateral Burpee Over Barbell

Hang Power Snatch 95/65lbs

Execution
  • Begin standing in the tall position—
  •  Be sure your feet remain flat as you dip and drive hard through the floor with your legs.
  • No pause in the bottom of the dip.
  • Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
  • Keep Torso Vertical
  • Be Fucking Aggressive.