Α.
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Rx
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Burpee Box Jump-Overs (60/50cm)
20/15 Calories of Assault Bike
30 Wall Ball Shots (9/6 Kg)
15m Handstand Walk or 10 HSPU Strict
Scale reps if necessary.
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