OPEN PREP
Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Balance
2 High Hang Snatches
Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Rest 2 Minutes Between Sets
*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.
Conditioning
21-15-9:
Toes to Bar
Power Snatches (40/20kg)
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