Fran:
For time:
21-15-9
Thrusters 95/65
Pull-ups
Additional Work:
Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch
Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.
Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat this cycle (2) additional times.
Back Squat
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.
