Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch – 15 min work to a heavy complex of 1 snatch + 1 hang snatch (This can be catching in the power or full squat position depending on mobility)
Fitness: Every 90 seconds for 15 min (10 rounds) 30 Mtn Climbers + 7 RKBs as heavy as possible
Part 2 – Conditioning: “Simple Simon”
Performance: 5 rounds of –
Min 1: 5 Power Snatch (135/95lb)
Min 2: 7 Toes to bar + 3 Power Snatch
Min 3: 9 lateral jumps over parellette (L+R=1) + 5 Toes to bar + 1 Power Snatch
Fitness: 5 rounds of –
Min 1: Max reps in 30 seconds of G2OH with implement (plate, med ball, DB or KB)
Min 2: Max reps in 30 seconds of sit-ups
Min 3: Max reps in 30 seconds of burpees or rowing for calories
