Weightlifting
For the following 20 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.
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Every 2 minutes, for 6 minutes (3 sets):
High-Hang Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch (Rest 60 seconds, and then…)
Metcon
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell