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Α.
Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Rx
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row or 400m run or 25 burpees
20/15 Calories of Assault Bike or 25 DB/KTB Goblet Squat
15 Dumbbell Box Step-Overs (22.5/15 Kg one DB; 60/50cm)
