Start with an empty barbell for the first round, can increase loads on rounds 1 and 2
Weightlifting
Take 15:00 minutes to Find a 1RM Snatc
The lift today can either be a Power or a Squat Snatch. It is just whatever will yield the maximum load lifted from the ground to overhead. We would like to see athletes make their way up in loads by performing singles close to on the minute until they are at about the 80% range and then start to add time between lifts in order to set-up for a max attempt.
Routine Maintenance"
Every 3 mins (5 sets)
Fitness
7/5 Calorie Echo Bike/Ski
10 Single DB Step-Overs 24/20''
12 Alternating DB Hang Snatch
Performance
8/5 Calorie Echo Bike/Ski
10 Single DB Step-Overs 24/20''
12 Alternating DB Hang Snatch
Work in waves, everyones workout starts on Bike/Ski
