Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 40-50% of 1RM Snatch
Followed by…
Every 1:30 minutes, for 9 minutes (6 sets of):
Snatch
*Set 1 – 1.1.1 reps @ 50-55%
*Set 2 – 1.1.1 reps @ 55-60%
*Set 3 – 1.1 reps @ 60-65%
*Set 4 – 1.1 reps @ 65-70%
*Set 5 – 1 rep @ 70-75%
*Set 6 – 1 rep @ 70-75%
*1.1.1= 3 single snatches (not touch and go)
Followed by…
Every 2 minutes, for 4 minutes (2 sets of):
Snatch Lift-off Below the Knee + Hang Snatch High Pull + Reset + Snatch High Pull @ 75+%
*Pause for 2 seconds a the knees on the liftoff.
For times:
15 Deadlifts (225/155lbs)
30 Toes to Bar
15 Deadlifts (225/155lbs)
@minute 7 perform
10 Toes to Bar
20 Deadlifts (225/155lbs)
10 Toes to Bar
@minute 12 perform
10 Deadlifts (225/155lbs)
10 Toes to Bar
Cap =
1st set- 6 min
2nd set- 4 min
3rd set- 2 min
*Rx+: 275/185lbs
*If you cannot perform the deadlifts in 1-2 sets, adjust the weight.
*If you cannot perform the toes to bar in 1-3 sets, adjust the reps OR movement to something that you can.
Three sets of:
15 Banded Good Mornings
3 Kettlebell Windmills (each side)
25 Foot Monster Walk (forward and backward)
10 PVC Pipe Pass Throughs
5 PVC Overhead Squats