A. Power Snatch : (blocks – just above knee for bar height ) – 5×2 @77%
45kg/100lbs
B. Same blocks ; sqt clean x 2 + Push Press + Split Jerk x 2 ; build in 12-15 min. Footwork and speed main focus
63kg/138lbs
C. 5 rds @80-85% – sustainable rounds is the goal; control breathing and all movement
500m Row
15 T2B
8 Calories on AB
15 Power Snatch (75/55)
18 Overhead SqTs
rest 5 min between rounds
1 - 5:18
2 - 5:29
3 - 5:35
4 - 5:34
5 - 5:40
Felt slow. Need to keep butt down on snatches
D. Reverse Hyper 3×20 @25% of ur 1rm backsquat
30kg
E. Waiters Carry 30′ sections x 5 each arm
18lb KB
F. 6 sets of 10 butterfly pull ups
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