For Time:
400m run
40 single arm DB STOH (22,5/15kg)
30 alt. DB Snatches
20 DB Goblet Squats
10 strict Pull Ups
800m run
10 strict Pull Ups
20 DB Goblet Squats
30 alt. DB Snatches
40 single arm DB STOH
400m run
(20min cap)
15min to work up in weight for:
Hang Snatch (mid thigh) + Hang Snatch (above knee) + Hang Snatch (below knee)
- if form is good keep working up to a max set with no fails. If form starts to fall apart drop the weight and do a few more sets with lighter weight -
4 sets of:
3 3-stop Snatch DL (2'' from floor, at knee and mid thigh - hold for 2sec.) - keep working up in weight from max complex -
20sec. single arm KB-OH marches (in place - each side)
6-10 strict knee raises
rest ~60sec.