Warm-Up
Barbell Primer
- 3 High Hang Snatch High Pull
- 3 High Hang Muscle Snatch
- 3 High Hang Power Snatch
-3 Hang Power Snatch
–
Then Build to 70%
*Focus for the Hang Power Snatch will be a quick turnover and snappy punch into the receiving position
Weightlifting
Take 10:00 minutes to Establish
3RM Hang Power Snatch
Start @ 70% and increase to a Heavy 3 Rep for the day
Smoke
18:00 EMOM
Minute 1-2: 22/16 Calorie Echo
Minute 3: 9 Power Snatch + Max Hang Power Snatch
Minute 4: Max Calorie Row
Minute 5-6: Rest
Barbell 42.5/30kg
Fitness Echo. 15/10
