PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Burpee Broad Jump x 5 reps
Kip Swing x 10 reps
Followed by…
Two sets, with barbell, of:
Snatch Grip Romanian Deadlift x 8 reps @ 21X1 (Pause at Mid-Patella)
Snatch Grip, Behind-the-Neck Push Press x 8 reps
Overhead Squat x 8 reps
Then…
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch x 2 reps
If you performed last week’s power snatches from the mid-patella, you should increase the load this week by as much as mechanics will allow.
B.
Three rounds for time of:
400 Meter Run
10 Power Snatches (135/95 lbs)
5 Ring Muscle-Ups
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