Strength:

Snatch*

3-3-3-3-3

 

For quality and max load

*These are full squat snatches

 

 

Conditioning:

Row 800m

40 Dumbbell Snatches (53/35)*

Run 600m

30 Dumbbell Snatches

Row 400m

20 Dumbbell Snatches

Run 200m

10 Dumbbell Snatches

 

For Time

These are 1-arm snatches, alternating every 5 reps

 

 

Mobility:

Couch Stretch – 1:30/side

Banded Bully – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

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