AMARAP 30min
Follow the leader
5 Deadlifts (Rx partner DL)
10 Pullups/C2B
250m row
P1 goes then P2 goes. Then both pairs can move on to the next movement.
partner DL 10 reps
Snatch Warm-up
While performing this think about “positional awareness.” Are you rising with you chest? Are your knees out? Are your wrists rolled?
Then…,
Set 1:
1 Snatch @55%
1 Snatch @60
1 Snatch @65
1 Snatch @70.
During the sets try to rest 10-20 seconds between lifts.
rest 60-90 seconds –
Set 2:
1 Snatch @60%
1 Snatch @65
1 Snatch @70
1 Snatch @75
During the sets try to rest 10-20 seconds between lifts.
rest 60-90 seconds –
Set 3:
1 Snatch @65%
1 Snatch @70
1 Snatch @75
1 Snatch @80+
During the sets try to rest 10-20 seconds between lifts.
Once you Complete 3 Sets go right into Clean and Jerks.