Warm Up
10:00 on a continuous running clock
Not For Time – not racing but moving with purpose
5x 1/2 Turkish Get Up each way 24/16
5x Scorpion stretch ea/way
5x Iron Cross stretch ea/way
5x Single arm K/bell Russian swings ea/way 24/16kg
1x Bear Crawl Lap of gym
5x Hollow Rock
5x Dead Bug ea/way
5x Bird Dogs ea/way
5x Burpees; warm up pace
A.
Front Squat
Take 5:00 to work up to 60% of Front Squat 1RM weight then
then…
5 sets (Intervals 2:00) x 3 reps (Tempo 32X1) @ 60% of FS 1RMScoring: Not Scored
B. Snatch Balance
Snatch Balance
Take 5:00 to work up to Snatch Balance @ 80% Snatch 1RM weight
then…
5 sets (Intervals 1:30) x 3 reps @ 80% Snatch 1RM weightScoring: Not Scored
C. Snatch Complex
Snatch Complex
Take 5:00 to work up the complex to 50% of Snatch 1RM
then…building from 50% of Snatch 1RM to ahap for today
6 sets (Intervals 1:30) x 6 reps
One set =
3x Power Snatch
2x Hang Power Snatch
1x Hang Squat SnatchScoring: Not Scored
