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Warm up:

2 sets of 5 each

Muscle Snatch

Hang Power Snatch

Overhead Squat

Snatch

Strength:

Snatch

EMOM 8

2 Snatch @ 75%

  • Beginners perform Hang Snatch

 

Metcon 

For time

100 Double Under

50 DB alternating snatch 50/35#

50 Toes to bar

50 DB alternating snatch 50/35#

100 Double Under

Ca$h Out:

Tabata: :40 work / :20 rest (4 rounds only)

Alternating Single Leg V-up

Reverse crunch

Plank Push-up