The Mobility
The During Board
PVC Circles
PVC F2B
LSF2B/S2S
The Warm-up and Coach-Led
:60 On/ :10 to Transition
Row
Run
Burpees
Transition
Round 1: Snatch Balance
Round 2: Hang Snatch
Round 3: Snatch Pull
Round 4: Snatch
The Strength
Reps Performed Every :30 - :45
5 min of:
Snatch Balance 30-40% of 1RM Snatch (speed to the bottom of the snatch)
5 min of:
Hang Snatch 40-50% (explosive hip pop)
5 min of:
Snatch Pull 60-90% (hitting speed at the hang)
15 min of:
Snatch Singles (not touch and go)
The Met-con
As Many Rounds/Repetitions As Possible in 15:00
Buy In:
Row (Rowing Tech.)
Walking Lunge
Row
Walking Lunge
AMRAP with Time Remaining of:
Run
Reverse Lunges
*Note that you start with HANG DB Power Snatch and then you switch to FULL DB Power snatch, where both heads of the dumbbell have to touch.
