Life can be so COMPLEX

Part One of today's workout is all about form and technique....yes I want you to challenge yourself with a weight that is heavy for you but not at the expense of losing your form in a complex movement like the snatch. The bar starts on the ground and with a snatch width grip  DEADLIFT. The bar then comes back to the ground and you perform a POWER SNATCH. With the bar locked out overhead you then perform a full depth OVERHEAD SQUAT. The bar comes back to the ground and you perform a full SNATCH. Complete 2 reps of this with the goal being keeping your hands on the bar the whole time. Rest a minute or so...try and increase the weight and repeat for 4 rounds total.

BUY IN: STRENGTH - DEADLIFT

4 reps on the minute every minute for 5 minutes @ 80% of 1 rep MAX

WOD

PART 1

SNATCH COMPLEX

Snatch Grip Deadlift - Power Snatch - Overhead Squat - Snatch

Perform 2 rounds of this complex....REST.....ADD WEIGHT.....

4 Times

PART 2

Double Unders 50-40-30-20-10

Burpees           10-10-10-10-10

CASH OUT: 3 sets of 20 reps GHD SIT UPS