WARM UP
3 rounds:
5 snatch balance
5 oh squats
200 meter run
SKILL
3 position snatch drill
5 x 1+1+1
WORKOUT OF THE DAY
10:00 AMRAP:
200 meter run
1 snatch
1 oh squat
1 snatch
3:00 rest
10:00 AMRAP:
200 meter run
1 rope climb
RX: (155/105)
55+: (115/75)
Lv2: (205/135) legless rope climb
*Weights should be around 80% 1RM. Score total reps completed across both AMRAPs for a single score. Athletes may not count a squat snatch to equal a snatch AND an overhead squat.
FOUNDATIONS (X)
SKILL
Push press technique
5 x 5
WORKOUT
5 rounds for time:
30 hanging bicycle knee raises
20 barbell good mornings
10 burpees