P
A. q(2:00) x 5
3 Pausing Tall Snatches 35-45%
*3 second pause in bottom
B. q(2:00) x 5
3 Squat Snatches 70-75%
C. FT
30 HPS 75/55 or KBS
30 HSPU or 20 sHSPU
30 OHS
30 BF Burpees
30 Hang Squat Snatches
Extra: Base your rep scheme off the u/b sDip test
*5 reps = 4-4-4-3-2
*10 reps = 9-8-8-7-6
*15 reps = 12-10-10-8-6
*20 reps = 18-15-14-10-6
*25 reps = 20-16-16-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
F
A. q(2:00) x 5
4 BTN Snatch Grip PP or 10 RR
B. q(2:00) x 5
4 OHS or 10 GS
*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 RR/GS
C. FT
30 KBS or double DB HPS
30 DB PP
30 OHS or GS (light weight)
30 BF Burpees
30 KB Taters