Strength
Performance:
- Snatch: 5 x 1 @ 90+%
Fitness:
- Hang Snatch: Build until technique degrades. Then drop down 10% and do 4 – 6 singles.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Alternating Dumbbell Snatch (55/35)
- 20 Push Ups
- 20/15 Calorie Assault Bike or Row
You will rest the same amount of time it took to complete the three movements and then repeat for the duration of the 15:00.
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 105%
- 5m Handstand Lateral Walk each direction
- 12 Dumbbell Curls @ 30X1