Block Power Snatch (Share Blocks with team mates)
On the Minute x 8: (moderate load)
2 Block Power Snatches (Knee Level)
Technique based loads. Moving to heavier sets following this.
Power Snatch
In a 5-Minute Window:
Build to a Moderately Heavy Set of 1
Heavy, but not max. Aim for 3-5 singles in this time frame.
Conditioning
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike (use a rower if no bike is free)
75 Power Snatches (34/25Kg)
75 Thrusters
75/50 Calorie Bike
60 Power Snatches (43/29kg)
60 Thrusters
75/50 Calorie Bike
45 Power Snatches (52/38kg)
45 Thrusters
75/50 Calorie Bike
30 Power Snatches (61/43kg)
30 Thrusters
75/50 Calorie Bike
15 Power Snatches (70/47kg)
15 Thrusters
Gymnastic Skills
15 Minute Recovery Row
Every 4 Minutes (Starting on the 0:00):
50′ Handstand Walk
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