Warm Up
3 rounds
- 6 muscle snatches @ 45/35
- 6 OHS @ 45/35
- 10 Russian twist (no weight)
- 15 sec active chin-up dead hang + 2 chin-ups
Strength/Skill
- 5 x 2 *complex (full snatch, hang squat snatch)
*this complex is meant to be extremely light to work on positioning (50-55% of 1RM)
Conditioning
10 Rounds - 20min cap
- 7 Power snatches @ 75/55
- 3 strict chin-ups (RX+ 4)
- 14 Russian twist @ 20/14
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