Weightlifting
For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch)
EMOM for 6 minutes (6 sets).
Rest 60 Seconds then…
Rest 60 Seconds then…
Hang Snatch (1 rep @ 65-80% of 1-RM Snatch)
EMOM for 4 Minutes (4 Sets).
Rest 60 seconds, and then…
Rest 60 seconds, and then…
Snatch ( 1 rep @ 80+% of 1-RM Snatch)
Every 2 Mins for 6 Mins (3 sets).
MetconÂ
Every 4 minutes, for 12 minutes (3 sets), for times:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
6 Strict Handstand Push-Ups