Warm-up
2 sets
100m Jog
:20 Bar Hang
10 American KBS
10 Lateral Hops Over the KB
Power Snatch Technique
Weightlifting
Touch & Go Power Snatch
5 min EMOM
5 reps at 50-55% of 1RM Power Snatch
Rest 1:00
4 min EMOM
3 reps at 65-70%
Rest 1:00
Every:30 for 8 sets
1 rep at 80-90%
Power Snatch (5×5)
Power Snatch (4×3)
Power Snatch (8×1)
Metcon
Metcon (AMRAP – Reps)
9 min AMRAP
6 ALT DB Snatch (50/35)
6 T2B
12 ALT DB Snatch
12 T2B
18 ALT DB Snatch
18 T2B
*After the 18s go back the 6s and continue the AMRAP