Wednesday, March 7, 2018


A. 4-5 sets resting 90-120 seconds after each set:

Power Snatch Complex for technique
3 Power Snatches + 3 Behind the Neck Push Presses + 3 OHS

F: 5 Hang Power Snatches + 5 OHS or 8-10 Overhead Squats for technique

P/S: as RX. Build to moderate set. Snatches do not have to be touch & go.

B. Power Snatch
2-3 rep EMOM at heaviest load from A.
P/S: Power or Squat Snatch depending on how legs are feeling


3 sets (45 seconds on and 15 seconds off)
1. Row for Cals
2. DB Man Makers (light weight)
3. Box Jump + Step Downs
(Start at worst station then rotate through - no additional rest. Score is reps + cals)