part a :

3 sets : up to 50%

2 x (1 pause power snatch + ohs)

  • pause in catch for 1 second, then go directly into OHS

barbell complex : 12-min to build to a heavy set of :

  • 1 power snatch
  • 1 hang snatch
  • 2 ohs

for time (18-min)

  • 400m run
  • 20 ohs (95/65)
  • 400m run
  • 15 power snatch (115/75)
  • 400m run
  • 10 squat snatch (135/95)
  • 400m run