WOD:

1) 30 minute AMRAP:

5 Hang Power Snatch 155/105

10 Box Jumps 30/24

15 Pull-ups

Extra Work:

2) Muscle Snatch: 3 x 3 @ 75% of 1RM

Rest 60-90 seconds between sets.

3) Snatch: 6 x 1 @ 80% of 1RM

Rest 60-90 seconds between sets.

4) Clean and Jerk: 5 x 1 @ 80% of 1RM

Rest 60-90 seconds between sets.

5) Strict Pull-ups: 3 sets of Max Reps

Rest 2 minutes between sets.

For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights and reps for all movements.

A video that has been posted before, goes over the differences of the two styles…we teach a High Bar Back Squat, check out the article HERE.