Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps)
Essentials:
A.
7 Sets
Snatch Balance x 7 reps PVC/Training Bar/Empty Barbell
On the 2:30
Or ADAPT
B.
21-15-9-3
Alternating Dumbbell Snatch
12-9-6-3
Incline Push Up
Fitness:
A.
7 Sets
Full Snatch x (3,3)70-80% (2,2)80-90% (1,1,1)90%+
On the 2:30
Or ADAPT
B.
21-15-9-3
Power Snatch 95/65
12-9-6-3
Handstand Push Up
Performance:
A.
7 Sets
Full Snatch x (3,3)70-80% (2,2)80-90% (1,1,1)90%+
On the 2:30
Or ADAPT
B.
21-15-9-3
Power Snatch 95/65
12-9-6-3
Strict Handstand Push Up
Competitor Session 2:
A.
4 Sets
2 Snatch Lift Off + 2 Snatch Pulls 90%
Rest 3min
B.
21min EMOM
1. Ski x 1min
2. Kettlebell Overhead Squat x 5 reps per arm
3. GHD Sit Up x 15 reps