1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 65-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 68-70% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 70-73% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 73-75% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 75+% 1RM Power Snatch
Do a set every 2 Mins
All Touch/Float and Go
1-2 Sets
:30 Row or Ski
5 Vertical Jumps for Max Height
5 Single Arm Press (each Arm)
5 Knees to Chest (or elbow)
-then-
1 Set at Pace
3 Box Jumps/Step Dwn
2 Push Press
3 Toes to Bar
“12.3 Intervals”
3 Sets @ a consistent 70-80% intesnity:
Amrap 5 Mins
15 Box Jump w/Step Downs (24/20)
12 Push Press (115/75)
9 Toes to Bar
-Rest 3 Mins b/t sets
Target Reps 144(4+ Rounds)– Minimum Reps Before scaling 108(3 rounds)
Crossover Symmetry/Banded 7’s
Barbell Prep:
Burgner Warm Up (Snatch)