*Do a set every 1 minute and 30 seconds.
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE
*Pause in receive for 2 seconds on the Hang Power Snatch.
1. Movement Prep/Activation
1-2 Sets
15ft Toes out walk
15ft Toes in walk
15ft Heels walk
15ft Toes walk
1:00 Jog
10 No Jump Burpee
:30 Row (moderate)
2. Workout Prep
1 Set (at workout pace)
100m Jog
200m Row
2 Burpee to Target (at workout height)
Land, Water, Air
1 Mile Run
2000m Row
50 Burpees to 6 inch Target
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Time Cap: 25 minutes
Scaling Option/Masters RX
1000m Run
1500m Row
30 Burpees to 6 inch Target
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch