Move

1) Hang Power Snatch: 6 x 3 @ technical load

2) 25 Min. AMRAP
10 Alt. DB Snatches
8 Knee Raises
6 Burpee Step Overs
1 Minute Rest

Train

1) Snatches:
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
2 @ 80%
2 @ 83%

2) Git-R-Done

For Time (30 Min. Time Cap)
120 DB Snatches (50/35)
90 Toes to Bar
60 Burpee Box Jump Overs (24/20)
*Partition However You Like

Stimulus

1) All snatches as you build can be done as drop singles with short breaks between reps. Focus on being fast under the bar, maintaining form as the weight increases.

2) A choose your own adventure workout to end the week! Choose a snatch weight that will allow for 12+ reps at a time. Keep toes to bar reps to below failure and work slow on the burpees to give your grip a break. A common way to break it up is into 10 Rds of 12, 9, 6 OR 6 Rds of 20, 15, 10.

Extra Credit

For Quality: One big set of each of the following movements …
Set 1: Strict Pull Ups
Set 2: Strict Chin Ups
Set 3: Banded Strict Pull Ups
Set 4: Banded Strict Chin ups