Bergener Power Snatch followed by:
5′ EMOM of 8 Hang Power Snatch (75/55) a) 65/45 b) 55/35
5 RFT: STO / RUSSIAN KBS
10 Shoulder to overhead (95/65) a) 75/55 b) 55/35 Comp) 135/95
20 Russian Kettlebell swings (1.5/1.0pd) a) 1/.75 pd b) .75/.5 pd Comp) 2/1.5 pd
For the weight on the STO and the KBS: Shoot for only having to put the bar and/or KBS down once per round. Any more and it’s probably too heavy. All of today’s work is going to put a burden on your lower back, so maintain great posture throughout each movement!
Roll Posterior Chain