Spend 10:00 going over power snatch+ohs technique
7 sets of:
1 power snatch+2 OHS
10 pallof presses (switch sides each round, skip the last round)
Go every 2:00, and build as you’re able.
You must power snatch, stand, and then ohs. Squat snatches are coming soon!
Then warmup dumbbell snatches
For time With a 6:00 cap
20 alternating dumbbell snatch 50/35
40/25 cal bike
No rx+, just crush the bike and go faster
|Extra Work |
3×10 high stepups (no weight)/leg
After each set do 10 deep breaths in 90/90
6 sets of
1 clean pull+2 hip cleans+1 split jerk
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