Warm-Up:
6:00 minutes, For Quality
8 PVC Pipe Passovers
8/8 PVC Around the Worlds
8 PVC Pipe Snatch Balance
8 Hollow Rocks
8 Arch Rocks
8 Alternating V-Ups
Into
“Barbell Primer”
3 Sets, Starting @ 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats
Weightlifting
Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Snatch + 1 Hang Snatch + 2 Overhead Squats
Start @ 70% of 1RM and increase to a "Heavy" for the Day
Scale to power clean/front squat etc..
Conditioning
"Cycle Bar"
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
42.5/30kg
