July 25, 2023 – Performance

Warm Up

200 Meter Run

followed by…

Two rounds with empty barbell or PVC Pipe
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 High Hang Snatch

A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs)

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