1. 10mins: Heavy Single Squat Snatch
Notes: If you are unable to perform a heavy Snatch due to mobility restrictions or lack of technique you have 3 other options: work Snatch technique, heavy Deadlift or heavy Front Squat.
10 Snatch @ 35%
10 Snatch @ 45%
10 Snatch @ 55%
10 Snatch @ 65%
Max Snatch @ 75%
Notes: If you did not build to a heavy Snatch in part 1 do:
5 Goblet Squats
10 KB Swings
15 V-Ups or 30 Flutter Kicks
1. 4×2 Snatch – Below Knee – from blocks
2a. 3×1 Snatch High Pull + 2 Snatch Pulls + 3 Snatch Deadlifts, rest :30
2b. 3x:20-:30 L-Sit Hold on Rings, rest :60
Notes: A: hold on to bar entire set and control down each rep, use straps if necessary. B: If you’re unable to hold L-sit for this long, do a hanging L-Hold – bend knees if necessary.
3. :30/:30×10 – Airdyne
Notes: Record calories for first 5 and second 5 intervals. Goal is for them to be within 5 cals.
“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius