Do a set every 1:30
2 “Receive Position” Power Snatch @60% 1 RM Power Snatch
2 “Receive Position” Power Snatch @65% 1 RM Power Snatch
2 “Receive Position” Power Snatch @70% 1 RM Power Snatch
2 “Receive Position” Power Snatch @75% 1 RM Power Snatch
*Receive one Rep in a quarter squat and one rep at parallel
Do a set every 1:30
2 “Receive Position” Squat Snatch @70% 1 RM Squat Snatch
2 “Receive Position” Squat Snatch @75% 1 RM Squat Snatch
2 “Receive Position” Squat Snatch @80% 1 RM Squat Snatch
2 “Receive Position” Squat Snatch @80+% 1 RM Squat Snatch
*Receive one rep just below parallel and one rep in a deep squat
Warm Up to Workout Weight
200 m Bike ERG
2 Burpee over dumbbells
2 Hang Clean and Jerks
3 Sets
24 Cal Echo Bike or 1000m Bike ERG
15 Lateral Burpees over Dumbbells
15 Dumbbell Hang Clean & Jerks (2×50/35)
-rest 2 mins b/t sets-
Time Cap each set (5 minutes)
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Snatch)