Capacity Builder
4 Sets, Not For Time:
50 Unbroken Double Unders or 100 single under
50%* of Max reps Unbroken Push up
* for example if your max reps push up is 50 reps, so you will do this workout with 25 reps unbroken push up
Snatch Technique
3 Sets:
3 Snatch Pull
2 Power Snatch
2 Snatch Balance
Technique Drill loads – keep it light/moderate weight but as snappy and fast as possible
Conditioning
“Snake Bite”
With a 10:00 Time Cap:
21-15-9:
Squat Snatch (40/25 kg)
Pull-Ups
*then, After Completion or Cap, until the 13 Minute Mark:
Build to Heavy Single Snatch (Power or Squat)