Strength
Fitness: Work up to a heavy single hang power snatch. Once you can’t go any higher with good form drop down 20% and do singles during remaining time.
Performance: Work up to a 3RM power snatch.
You may drop the bar between reps but there should only be as long between reps as necessary to reset.
Conditioning
“Christine”
3 Rounds:
- 500m Row
- 12 Deadlifts @ Bodyweight
- 21 Box Jumps (24/20)