Warm-up:
4 Steady Rounds
12 Russian Swings
12 Goblet Squats
Run 200m
Strength:
Pause Power Position Snatch Warm Up:
4×3 @ 40-60% 1RM
Drop and Reset.
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset. NO FAILS
LITE
Every 2 Minutes for 12 Minutes:
6 Alt. DB Snatches.
Metcon:
RX
3 Rounds:
15 Toes to Bar
15 Push Press 105/70
15 Power Clean 105/70
(RX+ = 5 Heavy Stone to Shoulder for Power Clean)
LITE
3 Rounds:
15 Hanging Knee Raises
15 DB Push Press
15 DB Power Cleans
