Prep
Row / run x 3 min
-then-
3 Sets
Snatch Lift off to Knee x 5 reps
Behind Neck Snatch Push Press x 5 reps
Behind the Neck Snatch Push Jerk x 5 reps
Hang Muscle Snatch x 5 reps
Hang Power Snstch x 5 reps
Overhead Squat x 5 reps
*Stick / PVC / Empty Barbell
At Home
A.
16min Emom
Slow Pull Snatch Deadlift (7 sec from shin to waist) + Hang Power Snatch below Knee + Hang Power Snatch above Knee + Overhead Squat Stick / PVC / Barbell
B.
5 min Amrap
2-4-6-8-10-…
Plank Shoulder Taps
*Jump Lunges x 10 cal between each set
Rest 2 min
5 min Amrap
2-4-6-8-10-…
V-Ups
*5 No Push Up Burpees Between each set
Rest 2 min
5 min Amrap
2-4-6-8-10-…
Prisoner Kneel to Stand
*30 Mountain Climbers Between each set
At the Gym
A.
8 sets
Hang Power Snatch above Knee + Halting Power snatch at knee + power Snatch
*pause 3 sec at the knee for the halting power snatch
Rest 15 sec between reps
On the 2 min Marks
*build in weight on each set. Start at a light almost warm up weight and build so the last set is moderate and nowhere near heavy
B.
5 min Amrap
2-4-6-8-10-…
Renegade Row 50/35
*row x 5 cal between each set
Rest 2 min
5 min Amrap
2-4-6-8-10-…
V-Ups
*5 No Push Up Burpees Between each set
Rest 2 min
5 min Amrap
2-4-6-8-10-…
Single arm DB Thruster
*30 Double Unders Between each set