Fitness
A. Power snatch w/ 1s pause in receiving position
4×1.1; Rest 1-2 min
B. Double overhand clean-grip RDL – no hook grip
3×6-8; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
10-20-30-40…DB reverse lunges, alternating (Hold DBs at sides)
*10 assault bike/row calories b/w sets
Performance
A. Squat snatch
2,1,2,1; Waveload; Rest 2 min
*Reset each rep.
B. Double overhand clean-grip RDL – no hook grip
3×6-8; 31×1 tempo; Rest 90-120s
C. 7 min AMRAP:
20 power snatches (95/65)
20/15 row/bike calories
15 power snatches (135/95)
20/15 row/bike calories
AMRAP power snatches (165/105)
*Athletes change their own plates. Will need:
Men: 45# bar, 2×25# plate, 2×45#, 2×10#, 2×5#
Women: 35# bar, 2×15# plate, 2×25#, 2×5#, 2×10#
