Warm-up & Mobility: 15 Minutes
Strength: Snatch – 3 High Hang Snatch – OTM for 10 min. These are all from power position, not going down to knee; focusing on working explosive hips and getting under the bar. Use 65-75% of 1RM for weight. For those working mobility issues catch it as low as possible. For lose lacking the mobility for a good overhead position, perform Cleans instead.
Conditioning: AMRAP 14 minutes of –
- 5 Snatch (135/95lb)
- 3 Rope climb (option to upgrade to legless, but only if you’ve really got ’em)
- 30 DUs