Snatch balance

in 10-15 minutes find heavy single

Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 95% – 1 Reps
Set 5 – 100% – 1 Reps
Set 6 – 105% - 1 Reps

Time to build up to a new PR.

5-8 x 20m sled push for maximum load

In an 8:00 Window:
1000m Row
Remaining time AMRAP:
Squat Clean Thrusters @60/42.5kg

• Score = total reps

8 Min AMRAP

8 Pull Ups
8 American KB swings 32/24kg
8 HSPU

7 Ring row
12 T2B
20 OH walking lunge steps [20/15 plate]
300 m Row

Snatch Technique

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3- Position Snatch

Build up to 70% in 20min

Hang Squat Clean + Front Squat + Split Jerk

3 x (1+1+1) x 100% (SP)
3 x (1+1+1) x 110% (SP)
3 x (1+1+1) x 115-120% (SP)

SO 1:30

5 x (2 x Hang Power Clean + 3 Shoulder Press) @ 85 % (SP)

SO 2:00

6 minutes of tabata intervals, alternate between sit-ups and swings (32/24kg)