Warm-up
• 500 m Row
2 rounds:
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left
• 30 sec Side Lunge Right
• 30 sec Side Lunge Left
3 rounds:
• 6 Russian KB Swings 70/53#
• 12 KB Goblet Squats 70/53#
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM
Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch
Conditioning
6 min AMRAP:
• 3 Power Snatches 135/95#
• 30 Double Unders
3 min Rest
6 min AMRAP:
• 6 Power Snatches 95/65#
• 60 Double Unders