Friday

MAX EFFORT Back Squat 5,5,5, (40,50,60%)

WOD/Skill Development

For 30 minutes you will start with a light barbell and complete 3 squat snatches at 3 positions, From the floor, the low hang and the high hang (below and then above the knee). You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are to spend the 30 minutes working on form/technique and ironing out any deficiencies you have with the Snatch.

You may also do the sequence in the order of your choosing i.e. start from the floor, and work into the different hangs, or start with the hang and work down to the floor.

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