Skill
Oly Skill Work:
3 Position Snatch
1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat
*Done as complex. Do not go higher than 60% of 1RM Snatch.
*Rest 2:00 between sets.
*This should take roughly 5-8 sets.
*Beginner: Practice Hang Power Snatch + OHS with an empty training bar.
Conditioning
1) 4 Rounds of:
50 Yard Sledpull or Push, AHAP. Rest 60s
or 200 Meter Row Max Effort Row or 45s Bike or 45s Ski Erg
2) 4 Rounds of:
50 Yard Double OH KB Carry, AHAP. Rest 60s. 4 Rounds of: 50 Yard Front Rack Carry, Same weight as OH Carry. Rest 60s.
3) 4 Rounds of:
15 Hollow Rocks AFAP. Rest 60s.