A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% 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.
B.
RX
Every 10 minutes, for 20 minutes (2 sets) for times:
700m run
15 Bar-Facing Burpees
15 Power Snatches (60/40 Kg)
Scaled
Every 10 minutes, for 20 minutes (2 sets) for times:
700m run
15 Bar-Facing Burpees
15 Power Snatches (45/30 Kg)
Basic
Every 10 minutes, for 20 minutes (2 sets) for times:
400m run
10 Bar-Facing Burpees
10 Power Snatches (30/20 Kg)
