Part 1: Snatch Complex – Snatch DL to knee (Pause), Hang Squat Snatch from the knee, Heaving Snatch Balance. Build to a moderate weight in 5 sets, resting 2 minutes
AMRAP 10 – 20 Alt DB Snatch, 50 DU. RX 50/35
Goal 2 – 2:30 per round
Scale: Weight and/or reps to keep you in the 2-2 1/2 min per round range, DU => SU x 2
Notes: Stimulus = Muscle Endurance and Stamina. Part 1 should not get super heavy, drill/technique work, working on getting under the bar fast. Part 2 is a longer sprint, pick a pace and weight that allows you to keep moving with little rest. If you have to rest more than 2x on DB’s it is to heavy.