Move

1) 6 x 3 Snatches @ technical load

2) 30 Min. AMRAP
200m Run
10 Alternating Power Snatches
5 Knee Raises
5 Lateral DB Burpees
3 Lying to Standing Rope Climb
1 Minute Rest

Train

1) Snatches (Rest 2 Min. B/n Sets)
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
2 @ 80%
1 @ 85%

2) Steam Engine

For Time (30 Min. Time Cap)
800m Run
3 Rounds:
5 Power Snatches (115/85)
15 Toes to Bar

Rest 90 Sec., then …

600m Run
2 Rounds
10 Power Snatches
10 Lateral Barbell Burpees

Rest 90 Sec., then …

400m Run
1 Round
15 Power Snatches
3/2 Legless Rope Climbs (15’)

Stimulus

1) These should be performed as singles, no touch and go reps here. Focus on technique and build to 85% single.

2) The runs will be roughly 4:00, 3:00 and 2:00 min of work each. The weight for the snatches should be light enough to cycle through in 1-2 sets. Toes to bar will take roughly 2-3 sets, taking less than 1 minute. Just slow and steady with all other movements. Run can be subbed for a 50/40 - 36/30 - 25/20 Cal Bike.

Extra Credit

A) 3 x 12 Chest Supported Double Dumbbell Rows (Rest 2 Minutes)
B) 100 Chest Supported Plate Flys (5/2.5)