With an empty bar or PVC
4 Hang snatch high pulls
4 Hang power snatches
4 Snatches (mid-shin)
A. Strength: Snatches (12:00)
4:00 to get a muscle snatch heavy single
4:00 to get a power snatch heavy single
4:00 to get a snatch heavy single
B. Conditioning: (18:00)
3 rounds of:
3:00 to complete 35 Sit ups, not for time. Rest remaining time in those 3 minutes
7 Snatches (95/65)
7 Burpee Box Jump Overs
6 x 3:00/3:00.
The 35 sit ups are meant to serve as an active recovery. Just get em done. The 7s are to be quick.
Extra Credit: DB Reverse Lunges
4 x 8-10, each side
Pick a weight that's challenging.
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