Strength: Snatch

“Snatch Deconstruction”

All Exercises done @ 60% or less

EMOTM x 4 Mins

4 Hang Snatch Pulls

EMOTM x 4 Mins

4 Snatch Pulls

EMOTM x 4 Mins

3 Snatches (Power or Squat)

Conditioning:

Against 12 Mins…For Time

21-15-9

Hang Power Snatch

Abmat Sit ups

3-3-3

Rope Climbs

*Ends on rope climbs

L1: 95/65, Legless

L2: 75/55. Rope Climbs

L3: 55/35, Low Rope Climb/Ring Row x 10 

L4: DB Snatch, Ring Row