Strength/Skill

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

EMOM x 12 MINUTES*

MIN 1 - :45 Max Power Snatch 75/55

MIN 2 - :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

Capacity Work

EMOM x 12 MINUTES*

MIN 1 - :45 Max DB Snatch

MIN 2 - :45 Max Cals on Bike

HOMEWORK

CONDITIONING

2 SETS @ 50-60% EFFORT*

5k Row

-Rest 5:00 b/t Sets-

*Match times and stroke rates exactly.

STRENGTH

ON A 10:00 RUNNING CLOCK

Build to Heaviest 1-Rep Clean*

*Not 1RM, Goal is the heaviest Clean for today. Try to do this lift after recovered from the GPP.

-Rest 5:00-

NOT FOR TIME

15 Reps for Quality @ 80% of Heavy 1-Rep

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