Warm-up
3 sets at increasing intensities
1:00 row
20 Forward Lunges with arms OH
3-5 Strict Pull-ups/Ring Rows
3-5 Push-ups
Snatch Progressions
Weightlifting
High-Hang Snatch (2×3)
E2MOM for 2 sets at 65-75% of 1RM Snatch
into…
Hang Snatch (2×3)
E2MOM for 2 sets at 75-80%
into…
Snatch (2×3)
E2MOM for 2 sets at 80%
*Drop and reset for each rep.
Metcon
Metcon (10 Rounds for reps)
15 min ALT EMOM
Min 1: 5 Power Snatch + 5-10 Cal Bike
Min 2: 5 Power Snatch + 5-10 Pull-ups
Min 3: Rest
*Power Snatch at 60% of 1RM Snatch
