The Mobility
The Warm-Up
8:00 Warm-up and Coach Led:
1 Round of:
PVC Circles
Split Stance Hops with Arm Swings
THEN
Round 1: Snatch Lift-off with Pause in the Hang
Round 2: Snatch Deadlift
Round 3: Hang Power Snatch
Round 4: Snatch
The Strength
On a 2:00 Loop
Snatch Lift-off with Pause in the Hang
Snatch Deadlift
The Met-con
For Time with a 15:00 Time Cap
Down ladder of Snatch (at heavier weight first)
You will keep the same reps for each round of the following movements:
Shuttles
- You must touch down for each change of direction and both feet and the hand touching down must cross the line.
THEN REPEAT, but snatches decrease in weight
The Finisher
C/S Cool Down
