Snatch

3 Waves of:
35 Double-unders (before each Snatch set)
3-2-1 Snatch

Rest 3:00 b/t waves

Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.

Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

Notes (A).
– This a sports specific weightlifting piece
– Drop the bar between each rep on the Snatch
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave