A
Squat Sntach
1 rnd w/ PVC, 2 rnds with empty BB
3 Hip Drives
3 Low Hang to High Pull
3 Muscle Snatches
3 OHS
3 Snatch Balance
Wave up to heavy single snatches
1x 85%, 1x 90%, 1x 92+%
1x 87%, 1x 92%, 1x 95+%
The aim here is to hit confident but heavy singles, get a bit heavy on that first wave then dial it back to a neat lift to start the second wave and finish it a little heavier that the first. 6 total “heavy” lifts, rest plenty between each rep until you feel ready to hit the next one
20mins for this whole section
B
TRI-ANGLE
6 Rounds For Reps: Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Calorie Ski
Minute 4: Rest Stagger start by 1 min based on “heats” of max 6 people (limited by skis) and you’ll fit 24 people at a time doing this one.
*Score = Total Reps
