Snatches or Deadlifts??

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

2 Snatch Lift-Offs + Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice,

move to the next portion of the workout.

Or

Every 2 minutes, for 16 minutes (8 set):

Deadlift x 3 Reps 

(21X1 – Two count lower, reset and release hands at the bottom, explode up, one second pause at top)

Metcon

“Ingrid”

Ten rounds for time of:

3 Snatches (135/95 lbs)

3 Bar-Facing Burpees

*Or 6 Alternating Dumbbell Snatches