Friday 12/18

1) Long Snatch Session 

Start out with 

1 power snatch every :15 for 1 minute

rest :30 and add 5-10#

1 power Snatch every :15 for 1 minute

rest :30 and add 5-10#

continue in this fashion until you will not be able to complete the work 

then 1 snatch every :20  for 1 minute

rest :30 and add 5-10#

1 snantch ever :20 for 1 minute 

rest :30 and add 5-10#

You can make this as hard or as easy as you like. You can rest between power snatch and then the snatch or you can jump right in. If you want you can start at 55# and add 5# every round so you end up doing 100+ snatches if you think you need the work. Or you can start at 165 and add 10# and be done in a few rounds. Totally up to you and how you are feeling

2) For Time:

3 rounds

400m Row

30 Sit-ups

20 DB Snatch (50/30)