A. Overhead Squats
You must snatch from floor
Beginners/Intermediate: 10, 10, 10, 10 Go up in weight with each set; rest 3 min
Advanced: AMRAP UNBROKEN @ 95/135 lbs x 4 sets; rest 3 min.
B. Beginners: KB Snatch practice for 10 minutes. Then go onto Part C. Your coach will provide you with an individualized program prescription.
C. Intermediate and Advanced
3 Rounds for Time
10 strict pull-ups
7 kb snatch per arm 40/70 lbs
10 ring dips
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