4.16.15 WOD

Snatch Warm-up (Empty Bar ) -Snatch DL -Snatch High Pull -Muscle Snatch -Power Snatch Ends @ 5:00 Starts @ 7:00 Vertical Jump (Abv Kn) Snatch Grip – 50% x 5 x 5 Ends @ 15:00 Starts @ 20:00 Snatch Complex: Muscle Snatch + Hang Pwr Snatch + OHS ——-》Quality Over Load 5 sets. Ends @ 28:00 Starts @ 32:00 AMRAP in 3 min of: Power Cleans 225/155# AMRAP in 2 min of: Burpees AMRAP in 1 min of: Cleans 225/155# Ends @ 38:00 Starts @ 45:00 In the remaining time complete 4 x 20 Ring Push-ups or Banded Push-ups Superset with…, Hip Extensions x 15 or Ghr x 10