Skill complex plus death on the rings ;)
Perform the following complex with between 70-80% 1RM Snatch every 2-2:30 minutes depending on class sizes:
1 Hang Power Snatch
2 Overhead Squats
1 Squat Snatch from the floor
3 Snatch Grip Deadlifts (Drop & Reset after each rep)
This IS NOT meant to be done for MAX LOAD, but rather practicing PERFECT movements with a moderate-heavy load and under a little fatigue since there will be a short clock on each set...
Perform this sequence 5 total times through staying between that 70-80% load restriction...
"Death by Ring Row"
Using a continuously running 60 second clock perform the following for as long as you are able to get the reps in under 60 seconds...
1st minute - 3 Ring Rows (Feet on a box, if possible)
2nd minute - 6 Ring Rows
3rd minute - 9 Ring Rows
... Continue this pattern of adding 3 reps on every minute...
There is an 8 round/minute cutoff for this workout...
See how far you get!
POST YOUR LOAD RANGE FOR THE SNATCH COMPLEX AND WHAT ROUND YOU ENDED ON PLUS ANY EXTRA REPS TO COMMENTS