10.10.16

Primer
On the Minute x 5 – Light load (if not empty BB):
1 Slow Snatch Deadlift (3 second ascent)
1 Hang Power Snatch
1 Overhead Squat
1 Snatch Balance

Snatch Waves
Building upon last week. With a Running Clock (0:00-20:00)…
Minute 1 – 3 Squat Snatches @ 73%
Minute 2 – 2 Squat Snatches @ 75%
Minute 3 – 1 Squat Snatch @ 78%
Minute 4 – Rest
Minute 5 – 3 Squat Snatches @ 75%
Minute 6 – 2 Squat Snatches @ 78%
Minute 7 – 1 Squat Snatch @ 81%
Minute 8 – Rest
Minute 9 – 3 Squat Snatches @ 77%
Minute 10 – 2 Squat Snatches @ 80%
Minute 11 – 1 Squat Snatch @ 83%

Minutes 12-14 – Rest, and preparation for the following portion:

Snatch Grip Deadlift
Minute 14:00 – 3 Snatch Grip Deadlifts (90%)
Minute 15:30 – 3 Snatch Grip Deadlifts (100%)
Minute 17:00 – 3 Snatch Grip Deadlifts (110%)
Minute 18:30 – 3 Snatch Grip Deadlifts (110%)
Minute 20:00 – 3 Snatch Grip Deadlifts (110%)

Conditioning
3 Rounds:
15 Deadlifts 80/55kg
20 Wallballs 20/14
15 Toes to Bar
200m run
TC 13 min