3 Position Snatch Negative+ 1 Full Snatch (6X1 @ 65%)
This is meant for you to hit all of the important positions of the snatch on the way down, then hit them all again on the way up.
On the way down, feel where you weight is, where the bar is moving, and how your body is positioned. You should look the same going up as you do going down.
"Nicole" (AMRAP - Reps)
Max Rep Pull Up
After every run, you areto do a max set of pull ups without coming off the bar.
Scale the pull ups to jumping pull ups.