15 snatch workout

Use 5 min (max 3 sets)
- snatch triples increasing weight

Use 5 min (max 3 sets)
- snatch doubles increasing weight

Use 5 min (max 3 sets)
- snatch singles increasing weight

This is a squat snatch. Beginners may perfom power snatch + overhead squat. Focus on proper tehchique but feel free to go heavy if form in on point!

4 rounds

-max reps parallette push ups
-max reps ring pull ups
-max reps hollow rocks

6 x 3 Min On: 2 off (30 Mins)

A. 15-12-9
Row Cal
Thrusters 40/30kg

B.
50 DU's
25 T2b
12 KB Snatch 24/16Kg

Pick up where you left off!
If you get through A then go back again.

Score is total reps together!

2min AMRAP
6 x Front squat 60kg/45kg
6 x Burpee over the bar
1min Rest
2min AMRAP
8 x American KB-swing 32kg/24kg
8 x Box jump 60cm/50cm
1min Rest
2min AMRAP
10 x Wallball shot 9kg/6kg
10 x Dumbbell snatch 22,5kg/15kg

For time:
100 Double Unders
100 Walking Lunges
100 Sit-ups
100 USA KB Swing (24/16)
100 Shoulder Taps
100 Double Unders

• 20:00 TIme Cap
• Work on pacing for the entire piece. Break swings into sets that allow consistent work output. Weight choices here should be light.

3-3-3-3-3

As heavy as form allows.

3 x (8+8)

12min EMOM:

1) 3 Cluster @60-65% of 1RM
2) 30-50 DU

Scale if needed

4 rds
10 Hollow Rocks
10 V-Ups
10 sec. Hollow Hold
– rest 1 min

Floor press 3x8 AHAP
-3 sec lowering phase in every rep
-rest 60 sec between