A. Snatch – Work up in weight, then do 5 sets of: 1 snatch pull (1 sec pause at knee) + 1 snatch (1 sec pause at knee). We did this combination in the weightlifting class a couple of weeks ago, and it’s a good way to reinforce the proper position at the initiation of the second pull. Your weight will likely be around 80% of your 1 RM snatch, but let good technique be your guide, not a percentage.

B. For time:

20 wall balls

15 pull-ups

20 wall balls

15 toes-to-bar (sub knee raises)

20 wall balls

15 knees-to-elbows (sub 30 ab mat sit-ups)

20 wall balls.

 <–Janelle, with a 15 lb PR on her split jerk at the weightlifting class last night. Those weights never messed with her again. Nicely done!