6 min EMOM
-high hang snatch
-hang snatch
All snatches are squat
Build weight across sets
Then
Snatch
12 min EMOM
1 Snatch *2 second pause in catch. Aim for the most stable upright position as close to the bottom of the squat as you are able
Power or Squat, work up to a heavy weight.
WOD
7 minutes:
Bike buy-in Partner is hanging from a bar (must be hanging for reps to count)
AMRAP Hang Power Snatches (no more than 75/55). 1 work/ 1rest
Score is total Hang Power Snatches
Bike scaling: 70 cal for male male pair. 60 cal for female-male pair, 50 cal for female-female pair