Hang squat snatch 3-3-3-3-3-3-3 reps

89-119-119-124-129-135-140(f)

This was done outside at No Excuses in 30 degree temps. Made the first attempt at 140lbs, although depth was questionable. Failed coming out of the hole on the second rep. Started with the Burgener warm-up. 

REVERSE  3 POSITION SNATCH
1-1-1-1-1
Use no more than 60% on any set. Reps go floor, hang, then high hang. The video below is at 94 pounds. Repeat after me – I WILL pull myself under the bar.
 
BODY ARMOR
3 Rounds
45 Seconds Banded Pull-Aparts (red mini-band)
45 Seconds Hollow Rocks
45 Seconds Banded Triceps Extensions (green band)
45 Seconds Banded Good Mornings (red mini-band)

A: Snatch
Power Snatch + Squat Snatch
-5 sets
-start @ 60% and build in weight

B: OTM 4:00 Interval For 5 Rounds
10 Calories, AAB
3 Power Snatch (125)
-score is slowest/fastest rounds

Strength	Set	Metcon
89lbs	1	1:02
115lbs	2	0:51
125lbs	3	0:53
135lbs – failed squat snatch	4	0:54
135lbs – failed squat snatch	5	0:51

A: 12 minute AMRAP
1000m row
60 KB snatch (35)
50 wall balls (15)
30 burpees
200m run

Notes: Steady pace on the row, big sets on the snatches. No more than 3 sets on the wall balls and try to get through as many burpees as possible. Finished with 40 wall balls. Arms were smoked from pull-ups on Sunday. I wanted to get into the burpees, but couldn't put together big sets on the snatches. Wanted to do 10/arm then break, but was breaking after each set of 10. Got to wall balls with just over 2 minutes to go. Row was 3:57.7.

B: Power Snatch (3) + Hang Squat Snatch (2)
95-115-135. Failed hang snatch at 135.

C: 5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest

Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

Snatch EMOM - 110lb.
C&J EMOM - 145lb.
6:00 AMRAP - 10 Rounds

A: Four Rounds:
4 Hang Cleans
4 Front Squats
4 S2O

Increase weight as able.

145-155-165-175
Note: Was able to get only one clean @ 175lb.

B: Four Rounds:
1 Power Snatch
2 OHS
1 Squat Snatch

Increase weight as able.

95-115-125-135lb.