60 Sec Bike into:
2 Rounds
30 jumping jacks
8 Plate good mornings (holding plate at chest) 15/10#
6 Goblet Squat with Plate Press Out in bottom
4 Pass Thrus pvc
2 Overhead Squats pvc
Then..
Snatch warm up w/bb
-fast thru the middle
-high pull. Bar close
-strong turn over
– snatch jerk
Then..
Week 2 of 4 : Snatch Complex
Every 90 seconds x 8 Sets
Sets 1-3: 3 Hi Hang Power Snatch + 2 Pause Overhead Squats
Sets 4-6: 2 Above the Hang Knee Power Snatch + 1 Pause Overhead Squats
Sets 7-8: 1 Power Snatch + 1 OHS
*Build in weight over the 8 sets.
Then…
For Time:
40 Wall Balls
30/24 Cal Bike
10 Alternating Dumbbell Snatch 50/35
10 Box Jumps
—
30 Wall Balls
20/15 Cal Bike
10 Alternating Dumbbell Snatch
10 Box Jumps
—
20 Wall Balls
10/7 Cal bike
10 Alternating Dumbbell Snatch
10 Box Jumps