Essentials:
A.
7 Sets
Scarecrow Power Snatch x 10 reps PVC or Training bar
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Burpee x 10 reps
Alternating Dumbbell Snatch x 10 reps
Fitness:
A.
7 Sets
Power Snatch Pause @ Knee (2sec) x 3 reps (Singles) 70%
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Burpee x 10 reps
Full Snatch x 3 reps 85%
Performance:
A.
7 Sets
Power Snatch Pause @ Knee (2sec) x 3 reps (Singles) 75%
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Burpee x 10 reps
Full Snatch x 3 reps 85%
Competitor Session 2:
A.
4 Sets
Snatch Lift Off + Snatch Deadlift + Snatch Pull x 3 complexes 60-70%
Rest 2min
B.
5 Sets
Hollow Rock x 20 reps
Rest 20 sec
V-Ups x 20 reps
Rest 20sec
Weighted Sorsan Hold x 30 sec
Rest 2min
C.
3 Sets per Arm
2 Turkish Get Ups + 100ft Kb Waiter Carry + 10 Overhead Squats
Rest 90sec between Arms