Strength
Fitness: Snatch deadlift + hang snatch. Work to a heavy single then back off 10-20# and work technique.
Performance: Work up to a heavy triple snatch, then two drop sets at -5% & -10%.
Note: These are pulled from the floor. Take as long between reps as necessary to reset properly but no longer.
Conditioning
3 Rounds:
- 7 Wall Walks
- 21 Pull Ups
- 400m Run
Compare to 2013.09.17