Warm Up
Snatch
0 – 3 Min.
5 Muscle Snatches
4 – 6 Min.
5 Power Snatches @70 – 75%
7 – 9 Min.
4 Power Snatches @80%
10 – 12 Min.
3 Snatches @85%
5 Rounds 20 Min. cap
7 Hang P. Cleans
5 Thrusters 105/155# or @80%
100 Meter Tire Drag 25/35#
500 Meter Row
Rx Program:
Bench Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Hanging Leg Raises
4 Rounds
2 Pegboard climbs
4 Press in Snatch @60- 80%
