FITNESS
A. Power snatch + Hang power snatch
4x(2+2); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Not touch-and-go – reset each rep.
B. 3 rounds:
1 min AMRAP Russian KB swings
1 min AMRAP ring rows
1 min AMRAP goblet squats
-Rest 2 min
Training notes:
•Choose a KB weight that allows you to move steadily for each 1 min AMRAP
Record reps completed for each piece.
PERFORMANCE
A. Muscle snatch + Hang muscle snatch + Power snatch + Hang power snatch
4x(1+1+1+1); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle snatches – not power snatches.
•This is the same complex we did last week with snatches instead of cleans.
•Not touch-and-go – reset each rep.
B. E5min for 3 sets—
12-9-6:
Power snatches (95/65)
Chest-to-bar pull-ups
Training notes:
•Adjust reps or movements so that you are able to have at least one minute rest on each round.
Record split times for each piece.
