WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
12 ALT. COSSACK LUNGES
15 BANDED GOOD MORNINGS
5 INCHWORM WALKOUTS INTO PIKE
10 PVC OVERHEAD SQUATS
INTO…
2 ROUNDS
3 SNATCH GRIP DEADLIFTS
3 SNATCH HIGH PULLS
3 MUSCLE SNATCH
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT SNATCH
STRENGTH
EVERY :90 FOR 6 SETS
1 SNATCH LIFT OFF
1 SNATCH PULL
1 HANG SQUAT SNATCH
1 TNG SQUAT SNATCH
*ALL SIX SETS SHOULD BE DONE @55-65%
WORKOUT
IN TEAMS OF 2
FOR TIME
20 SQUAT SNATCHES (95/65)(65/35)
IMMEDIATELY INTO…
20 SQUAT SNATCHES (115/80)(85/50)
IMMEDIATELY INTO…
20 SQUAT SNATCHES (135/95)(105/65)
*ALL REPS MUST BE BROKEN UP EVENLY. ATHLETES CAN TOUCH AND GO OR GRIP AND RIP DOING SINGLES.
