Strength
Fitness:
1) Work up to a heavy but perfect Hang Snatch
2) Every minute on the minute for 5 minutes 2 Hang Snatches @ 85% of 1
Performance:
1) Work up to a heavy but perfect double Pause Snatch- two full seconds just below the knee.
2) Every minute on the minute for 5 minutes 2 Pause Snatches @ 85% of 1
Conditioning
3 Rounds:
- 20 Dumbbell Snatches (20-30%/ 10-20% of BW)
- 30 Ab Mat Sit Ups
- 400m Seabag 50/50 (50/35- drop seabag at 200m, then pick up on way back)
15 Minute Time Cap