Sat Dec 17 "The Syd Special"

Workout of the day

1) Snatch Complex: 1 Hang Power Snatch + 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

Move

On the 0:00:
20-16-12:
Alternating DB Power Snatches
Half Ring Rows (10-8-6)

On the 10:00:
20-16-12:
Alternating DB Power Snatches
Jumping Pull-ups

2) “The Syd Special”

On the 0:00:
12-9-6:
Power Snatches @ 115/85
Bar Muscle-ups

On the 10:00:
21-15-9:
Power Snatches @ 75/55
Chest-To-Bar Pull-ups

Stimulus

1) Build to a heavy technical load for this complex, the squat is relative here just go as deep as you can with good positions

2) Goal is to complete the work with time for rest, modify movements, reps, and weights to complete the work in under 8 minutes for both portions