Strength/Skill

ON A 15:00 RUNNING CLOCK

Build to a moderate set of...


1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch


Workout

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

Capacity Work 

Every 3:00 x 5 rounds  

25 Up-Downs

AMRAP Dumbell power snatch  


*Score is your lowest number of squat snatch...

 

Homework

CONDITIONING

3 SETS

AMRAP x 3 MINUTES

10 DB Snatches (50/35)

30 Double Unders


-Rest 1:30 b/t sets -


Directly into...


2 SETS

AMRAP x 3 MINUTES

6 DB Snatches (55/40)

20 Double Unders


-Rest 1:30 b/t sets-


1 SET

AMRAP x 3 MINUTES

4 DB Snatches (60/45)

10 Triple Unders


GYMNASTICS (80%)

5 ROUNDS

5  BMU 

10 Pull-ups

50' HSW


-Rest 5:00-


5 ROUNDS

15 HSPU

10 C2B

5 MU

Comment

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