April 1, 2014 admin


1. 12mins:  Heavy Power Snatch

Rest 3mins

2. EMOMx3: 1 3-Position Power Snatch @ 65% of above (pos 1= Hi-Hang, pos 2= Above Knee, pos 3= Floor)

3. For Time (5min Cap):

500m/400m Row
30 Wall Balls
30 KB Swings

Competitor’s Program:

1. 20mins:  1RM Snatch

2. For Time (5min Cap):

100 Double Unders
10 Muscle Ups

Notes: Record time and number of sets for each movement.

“Quality is not an act, it is a habit.” – Aristotle

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