WOD20201214

Mobilize, then:

Warm-Up Flow
Three rounds of:
3 Muscle Snatch (45/35 lbs)
4 Overhead Squat
5 Hang Power Snatch
6 Hang Squat Snatch
60 Seconds of Single-Unders

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 83-85% of 1-RM Snatch

The goal is to try to power snatch 83-85% of your 1-RM Snatch. If you are unable to power snatch 83-85% of your 1-RM Snatch then treat this as a snatch double.

B.

Every 8 minutes for 24 minutes (3 sets):
30/20 Calorie Assault Bike
25 Toes-to-Bar
5 lines Double Kettlebell Front Racked Walking Lunge (55/35)