With a PVC or empty barbell
3 High Hang Muscle Snatches
3 BTN Snatch-grip push jerks
3 Hang Power Snatches
3 Power Snatches
A. Strength: 3 Position Power Snatch (15:00)
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
With a decent amount of time on the clock, the first few sets are meant to be very light and focused. From there, you are free to build in weight as you see fit, granted you are moving well.
You may reset before the power snatch.
3 Rounds For Time:
75 Double Unders (150 singles or :90 dub practice)
50 Air Squats
15 Power Snatches (115/80)
Extra Credit: Durante’s Core
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds
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