Warm-Up
Broomstick Complex
--
2 Sets, For Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Hang Squat Snatch
6/6 Single Arm Ring Rows
Weightlifting
Every 2:00 x 6 Sets
3 Hang Squat Snatch
Extra Instructions
Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.
Note: Scale to 3RM Hang Power Snatch for newer athletes
"Big Kelly"
In Partners
Split the Workout
3 Rounds for Time
1000/800m Row/Ski
50 Wall Balls
40 Box Jump Overs
30 T2B
Wall Ball 9/6kg
Box Jumps 24/20''
