8 sets:

2 snatch lift offs + power snatch

snatch lift off = first portion of the snatch, from the ground to the knees w/ a 2s pause at knees. Really focus on keep your torso angle consistent from the time the bar leaves the ground until it’s at your knees.¬†After the two lift-offs, reset and perform a power snatch.


three rounds for time:

300m run

20 deadlifts (185/135)

10 muscle-ups