Warm-up
row 500m
2 rounds
10 wall balls
10 box jumps
10 PVC passes
10 empty bar snatch
10 empty bar OHS
5 supinated grip pull-ups
10 jumping squats
HANG SNATCH/SQUAT SNATCH (25 minutes) clinic and technique
3-3-1-1-1-1
EMOTM
Minute 1- 1 snatch, 1 burpee
Minute 2- 2 snatch, 2 burpee
Minute 3- 3 snatch, 3 burpee
Minute 4- 4 snatch, 4 burpee
Etc...
continue until you cannot complete reps in allotted minute then row 500m. Athletes choose a weight that you will be able to get through at least 6 minutes.
Suggested weights:
(115/75) (95/65) (75/55)
row 500m
2 rounds
10 wall balls
10 box jumps
10 PVC passes
10 empty bar snatch
10 empty bar OHS
5 supinated grip pull-ups
10 jumping squats
HANG SNATCH/SQUAT SNATCH (25 minutes) clinic and technique
3-3-1-1-1-1
EMOTM
Minute 1- 1 snatch, 1 burpee
Minute 2- 2 snatch, 2 burpee
Minute 3- 3 snatch, 3 burpee
Minute 4- 4 snatch, 4 burpee
Etc...
continue until you cannot complete reps in allotted minute then row 500m. Athletes choose a weight that you will be able to get through at least 6 minutes.
Suggested weights:
(115/75) (95/65) (75/55)
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