Strength
Fitness: Every minute on the minute (EMOM) for 15 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 15 minutes, one full snatch with a three second pause in receiving position. Start at 70%; you may work up but there should be zero misses.
Conditioning
Teams of two, accumulate as many meters as possible:
- 1:00
- 2:00
- 3:00
- 2:00
- 1:00
Both teammates row each time portion for a total of 9 minutes of work a piece. Allow :15 transition time.