10 minute clock – Rounds NFT
5x each way KB 'round the world' 16/12kg
5x each way Samson Lunges
5x each way Spiderman
5x Inchworm – no push up, hands/arms extended beyond head, hollow pause
5x each way Scorpion stretch
5x each way Reach throughs
5x broad jumps
Keep moving, focus on the movement
5:00 lifting warm up
A. Snatch Complex 1.1
Snatch Complex 1.1
@40% of Snatch 1RM
4x Snatch Grip Push Press
4x Overhead Squat
2x Heaving Balance
2x Snatch BalanceScoring: Not Scored
*intervals 3:00 for 1.1 – 2.4
B. Snatch Complex 1.2
Snatch Complex 1.2
@50% of Snatch 1RM
3x Snatch Grip Push Press
3x Overhead Squat
2x Heaving Balance
2x Snatch BalanceScoring: Not Scored
C. Snatch Complex 1.3
Snatch Complex 1.3
@60% of Snatch 1RM
2x Snatch Grip Push Press
2x Overhead Squat
2x Heaving Balance
1x Snatch BalanceScoring: Not Scored
D. Snatch Complex 1.4
Snatch Complex 1.4
@70% of Snatch 1RM
1x Snatch Grip Push Press
2x Overhead Squat
1x Heaving Balance
1x Snatch BalanceScoring: Not Scored
E. Snatch Complex 2.1
Snatch Complex 2.1
@ 40% of Snatch 1RM
4x Snatch Pull
4x High Pull
2x Power Snatch @ approx 1/2 squat depth
2x SnatchScoring: Not Scored
F. Snatch Complex 2.2
Snatch Complex 2.2
@ 50% of Snatch 1RM
3x Snatch Pull
3x High Pull
2x Power Snatch @ approx 1/2 squat depth
2x SnatchScoring: Not Scored
G. Snatch Complex 2.3
Snatch Complex 2.3
@ 60% of Snatch 1RM
2x Snatch Pull
2x High Pull
2x Power Snatch @ approx 1/2 squat depth
1x SnatchScoring: Not Scored
H. Snatch Complex 2.4
Snatch Complex 2.4
@ 70% of Snatch 1RM
1x Snatch Pull
2x High Pull
1x Power Snatch @ approx 1/2 squat depth
1x SnatchScoring: Not Scored
