Strength
Snatch Deadlift Below Knee + Snatch Pull + Snatch 4x3
Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch: (1+1+1) x 4 sets @ 70-80% 1RM Snatch *Rest 60-90 seconds between sets.*
Snatch Deadlift (to below the knee) + Snatch 3x2
Snatch Deadlift to below the knee + Snatch: (1+1) x 3 sets @ 80-85% 1RM Snatch *Rest 60-90 seconds between sets*
Conditioning
"Take it Easy"
For Time: 21/16 Calorie Row 42 Wall Balls (20/14) 21/16 Calorie Row 36 Wall Balls (20/14) 21/16 Calorie Row 30 Wall Balls (20/14)
*Can sub 300M Run if there aren’t enough rowers
Accessory
1 min couch stretch (each side) 1 min foam roll lats (each side) 1 min wide leg forward fold (use DB or sandball as an anchor - don’t force position)
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