3/2 Friday

A. Snatch Balance – 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press – 5 x 5 – low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. Power Snatch + OHS + Squat Snatch; 5 sets; rest :30
(light loads; focus on getting tall on 2nd pull and landing in a good recieving position)
D. Row 5 min – every min increase stroke rate AND speed to a maximum sustained effort for last 1 minute