WARM-UP
400 METER GROUP JOG
INTO…
2 SETS
10 SLOW TEMPO PVC PIPE OH SQUATS (3131)
8 PVC PIPE KANG SQUATS
INTO…
2 SETS
5 SNATCH DEADLIFT
10 HANG MUSCLE SNATCH
5 HANG SQUAT SNATCH
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
BUILD TO YOUR WORKING WEIGHTS
WORKOUT
IN TEAMS OF 2…
200M RUN
40 SQUAT SNATCHS(95/65)(75/55)
400M RUN
30 SQUAT SNATCHS
800M RUN
20 SQUAT SNATCHS
400M RUN
10 SQUAT SNATCHS
200M RUN
*PARTNERS COMPLETE RUNS TOGETHER. P1 WORKS ON THE SQUAT SNATCH WHILE P2 REST, ALTERNATE AS NEEDED.
(SCORE IS TIME)