A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
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
Four rounds for time of:
300 Meter Run
30 ALT Walking Lunges with one KB/DB Farmer’s Carry (24/16 kg)
20 Front Squat with one KB/DB Goblet (24/16 kg)
Time cap: 15 min
Scaled
Four rounds for time of:
200 Meter Run
30 ALT Walking Lunges with one KB/DB Farmer’s Carry (20/12 kg)
20 Front Squat with one KB/DB Goblet (20/12 kg)
Time cap: 15 min
Basic
Four rounds for time of:
100 Meter Run
20 ALT Walking Lunges with one KB/DB Farmer’s Carry (12/8 kg)
10 Front Squat with one KB/DB Goblet (12/8 kg)
Time cap: 15 min
