POWER SNATCH
Every Minute on the Minute x 15:
1 Power Snatch

Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.

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Exposure 5 of 8

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5 Rounds Not for Time (or 20 Minutes):
20/14 Calorie Row
200′ Overhead Dumbbell/Kettlebell Walk
1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)

Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.

Pull-Up Play Options:

5-10 Hard Ring Rows
5-10 Strict Pull-Ups
5-10 Kip Swings
5-10 Kipping Pull-Ups

Main set

A. Hang snatch (knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

1. SPP (Conditioning)

A. “Vest triplet”, CFG 2017
4 rounds for time of:
Run 400 meters
24 air squats
12 burpee box jump-overs, 30″ (male and female)
Wear a 20/14lbs weighted vest.
Time cap. 20 minutes (Games: 17 minutes)

OHS 3x3

25 mins to find Snatch 1RM

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

3 x 5 pull up on rings or ring row with false grip

Soulder press: 5x3

3 rounds for Quality:
10 Passthrough,
3 Rope Climb

8min AMRAP:
8 Hang Power Clean (60/40kg),
4 Jerk,
8 Bar over Burpee

3 kierrosta laatua

3 köysikiipeilyä
7 PEP
9 tiukka T2B
12 abmat vatsaa + lisäpaino