A. Primer
2 sets … Barbell bent over row holds at torso x 45s
5 snatch grip push press
5 muscle snatch
B. Snatch
Full snatch – if new to the move hip snatch
EMOM x 10
65% – 2 reps
E2M x 5
75% – 1 rep
E3M x 5
80 – 90% – 1 rep
C. 2 minute back extension hold
1 minute max effort DDB parallel squat hold
2 minutes hollow hold
If you have to drop out get back in as fast as possible