A. Snatch from Blocks:
Advanced: Take your current daily max from the floor and do 4 sets of 2 at 10-15 kgs less.
Intermediate: 4 sets of 3 all at same weight. If you miss a rep, rest and redo but I want you to get 12 reps in. The weight should be heavy but manageable with misses due to technical issues more than power and strength.
Beginner: Power Snatch 5 sets of 5. Many, many reps = practice!
B. See Sat, August 23, 2014
3 min AMRAP
Power Cleans x 5 @ 75 % of your max
Muscle ups x 2/4
Rest 3 minutes
B. 3 min AMRAP
OHS x 7 65/95 lbs
Kipping hspu x 5/7
Rest 3 minutes
C. 3 min AMRAP
Hang Power Snatch x 7 55/85 lbs
Double Unders x 20
Rest 3 minutes
D. 1000 meter row for time
Note: when we did this in August it was an 800 meter run.
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