Fundamentals

1) Lecture: Snatch

2) 15:00 to Work Snatch @ Light to Medium Weight

3) Complete Each Run AFAP:

  • 800m Run
  • Rest 4 minutes
  • 400m Run
  • Rest 2 minutes
  • 200m Run
  • Rest 1 minute
  • 400m Run
  • Rest 2 minutes
  • 800m Run

Fitness

1) 6 sets of: 3 Full Cleans ~ 60-70% of 1rm every 90 seconds
2) Complete 10, 8, 6, 4, 2 AFAP of:

  • Power Clean (185/115)
  • Burpee Over Bar

3A) GHD Sit-Ups: 3 x 10
3B) Weighted GHD Back Extensions: 3 x 10