P
A. q(2:00) x 5
3 Pausing Snatch Balances
*3 second pause in bottom
*lighter weights (35-50%)
REST [2]
q(2:00) x 5
2 PS
*68-73%
B. FT [22]
3 rounds
21 kHSPU + 12 PS 95/65
*sub 12 sHSPU
*sub Heavy KBS
Directly into….
3 rounds
21 BF Burpees + 12 PS
Extra: Base your rep scheme off the u/b sDip test
*5 reps = 4-3-3-3-2
*10 reps = 9-8-7-7-6
*15 reps = 12-10-8-8-6
*20 reps = 18-15-12-10-6
*25 reps = 20-16-12-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
F
A. q(2:00) x 5
5 BTN Snatch Grip PP or 10 Pushups
REST [2]
q(2:00) x 5
3 OHS or 10 RR
*1 second pause in the bottom of OHS
*talk to your coach to determine if you are doing PP/OHS vs Pushup/RR. Individuals in squat therapy should do pushup/RR
B. FT [22]
3 rounds
21 DB PP + 15 KBS or 8cal Row
*sub 12 sPress
Directly into….
3 rounds
21 Burpees + 15 Plate Snatch