Warm up- 15 minutes
Part 1: Skill/Strength- Snatch
- Performance and Fitness: 5 Minute empty bar skill. 10 minute to work to a heavy single.
Part 2 – Conditioning- “Double Back”
Performance: AMRAP 6 ladder 2-4-6-8……
- Power Snatch 95/65
- C2B Pull ups
Rest 3 Minutes and then For Time
- 25-20-15-10-5 Wall Ball
- 50-40-30-20-10 Double Unders
Fitness: AMRAP 6 Ladder 2,4,6,8….
- Power Snatch RPE 5
- Pull up progression
Rest 3 Minutes and then For Time
- 25-20-15-10-5 Wall Ball
- 50-40-30-20-10 Speed steps and singles
