Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
9 Power Snatches (155/105 lbs)
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.