A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Presses from Receiving + 2 Drop Snatches
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs
