Wed Sep 3 Weightlifting Day

Move

1) Hang Power Snatch:
10 x 2 building to technical load

2) 10 Minute Alternating EMOM:

Dumbbell Snatches
Echo Bike Calories

Train

1) Snatch Primer:
Muscle Snatch + Hang Power Snatch
5 x 1 Building

2) Snatch + Hang Snatch
5 x 1 Building

3) “Sole-Snatcher”
10 Min AMRAP Snatches @ 135/95
Every 2 Min: 200m Run

Stimulus

1 & 2) Today you get to train like a weightlifter (with some bonus cardio)! Focus on improving technique rather than lifting heavy and aim to make each rep consistent before increasing load.

3) Accumulate as many snatches as possible in 10 minutes, while running 200m every 2 minutes (starting at 0:00)