Technique training to to master the Snatch

Rest day - what did you do?

AMRAP 20

5 Pull Ups
10 Push Ups
15 Air Squat

EMOM24

1. 8 c2b / kipping pull up
2. 15/12 cal row
3. 6+6 db thruster 45/35 lbs
4. 15/12 cal row
5. 8 db burpee box step over
6. rest

6 x E2MOM

3 strict hspu + 6-8 alternating hanging strict oblique knee raise

Max reps Strict Pull Ups

Beanch Press/Floor Press 4x8,
Supine Ring Row 4x8,
1-2min Rest between movements.

** Back Squat**

2 x 4 x 70%
2 x 3 x 75%
2 x 2 x 80%

Send Off 3:00

EMOM14

odd: 5 push press
even: 3-5 strict pull up

• new set every minute
• 7 sets of push press and 7 sets of pull ups

EMOM 30

Odd) 15/12 Cal Row
Even) 15 Burpee