16 (total) sets 30s on // 60s off
1. ME Db hang clean and jerk (2x22,5/15)
2. 30 doubleunders ME burpees
8x 750m row
rest 45sec.
- scale distance as needed (700m, 650m etc...) to stay consistent sub 3:00 (consistency is key!) -
Oly Snatch:
12min to work up in weight :
3 Position Snatch (High Hang/Hang/Below Knee)
Start with 1st weight after empty bar and work up in weight (moderat weight)
Snatch 10min EMOM:
Start with last weight of the 3 position snatch - goal is to hit every rep consistently
Accessories:
3 Rounds of:
6-8 Hang Muscle Snatch
6-10 Overhead Squats
20-30sec Side plank (each side)
Rest 60sec
4 sets of:
6-8 SA seated DB Strict Press
-30 sec Rest-
6-8 Split Squats
-30 sec Rest-
15 Reverse Flys (with small Plates)
-30 sec Rest-
9 min AMRAP:
9DB Hang C&J
3 Lanes Farmers Walk
9 DB Front Squats
3 Lanes Farmers Walk