A. 5 sets (building in weight)
1 Snatch Balance + 2 Overhead Squats
B. 10:00 to build to a heavy single Power Snatch
C. For Time:
20 Power Snatches @ 70% of heavy single from earlier
*Goal is to go as UB as possible
D. Extra accessory:
Panda Pulls
4x3 @ 90% 1RM Snatch
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc