3-Position Power Snatch
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Fitness Conditioning
On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump/Step Overs + 7 K2E
Min 2 – 5 Power Snatches + 5 Overhead Squats
Min 3 – 5 Strict Pull-Ups/Ring Rows + 5-10 H.R. Push ups
Min 4 – Recovery Row/Bike/Ski
Box – 24″/20″
Barbell – 50-55% of your estimated 1RM Snatch.
Sport Conditioning
On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump Overs + 7 TTB
Min 2 – 5 Power Snatches + 5 Overhead Squats
Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 – Recovery Row/Bike/Ski
Box – 24″/20″
Barbell – 50-55% of your estimated 1RM Snatch.