WARM UP
3 rounds:
10 snatch grip deadlift
10 muscle snatch
10 snatch grip push press (BTN)
SKILL
E3MOM 24:00:
0-15:00:
High hang snatch + mid hang snatch + low hang squat snatch
15-24:00:
5 banded snatch grip deadlifts
*Increase loading by 5-10lbs from previous week on snatch complex.
WORKOUT OF THE DAY
For time:
Run 200 meters
-rest 1:00-
Ski 250 meters
-rest 1:00-
Row 250 meters
-rest 1:00-
500 meter C2 bike
50 foot handstand walk
50 alternating hang DB snatch
RX: (50/35)
*Sprint effort. Coach athletes to push the run, skis, and rows around 90% effort. Attempt unbroken sets on the DB snatch. 12:00 time cap.