Essentials:
A.
7 Sets
Scarecrow Full Snatch x 7 reps PVC or Training bar
On the 2min Mark
B.
3 Rounds For Time:
Sumo Deadlift High Pull x 10 reps
Single Unders x 50 reps
No Push Up Burpee x 10 reps
Fitness:
A.
7 Sets
Full Snatch From Hang Below the Knee x 2 reps (Singles) 80%
On the 2min Mark
B.
3 Rounds For Time:
Kettlebell Power Snatch x 5 per Arm 55/35
Double Unders x 50 reps
Wall Walk x 5 reps
Performance:
A.
7 Sets
Full Snatch From Blocks Below the Knee x 2 reps (Singles) 80%
On the 2min Mark
B.
3 Rounds For Time:
Kettlebell Power Snatch x 5 per Arm 70/55
Double Unders x 50 reps
Deficit Kipping Handstand Push Ups x 10 reps 4”/3”
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