Warmup:
Machine intervals x 3
:20easy/10sprint/:20easy/:10sprint
Then
2 rounds:
5 KB S/A Strict Press + 50’ OH walk e/s
5 KB S/A Front Rack Squats e/s
10 Alt Spider-Man Lunges /w rotation
Snatch Work
15 min:
Snatch Deadlift
4x4
Snatch Complex
Snatch High Pull + No Contact Muscle Snatch +
Snatch Balance
*work on just fluidity of technique here. Build based on Skill/Strength Level
Conditioning:
3Rds For Time
18 Power Snatches (85/65)
15 TTB
12 Alt Pistols (single leg squat to box/bench)
Intent: The first two rounds will feel great. You will feel tempted to push the gas pedal quickly. Mistake. That 3rd round will be a soul sucker. Pace until the 3round and then fully send it.
