Hang Power Snatch & Deadlifts 5/12

Oly Skill Work/Metcon
12 min AMRAP:
10 hang power snatch (55lb)
10 slam ball (16lb)
= 7 rounds

**Trying to fix my problem with the snatch second pull. Emphasis on getting elbows high and outside, getting up on the toes, and hyper extension. High intensity hang power snatch mimics a box pull snatch and/or snatch high pull.

-----------------------

Deadlift 3x3
185x3
195x3
205x3 (93% of 1RM)

Deficit Deadlift 3x8
135x8
155x8x2

SSB Box Squat 4x5
SSB + 35 = 152 x4

Squats

Banded Box Squats: 95 + blue x 2 reps x 8 sets
-> Did a little research and found out that the blues are 185 at the bottom and 235 at the top

Pause Squat (3 count): 185x3
225x3, 2
185x5

Power Cleans: 115x6
135x5
155x3, 3

Hang Snatch: 95x6, 6
105x 5, 5 (Just to be different - these actually make my shoulders feel better)

Pulldown Abs: 4 sets

Brent, I fixed your tape measure with a fork. It'll be there tomorrow.