Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds
- Dislocates x 10
- Snatch Grip Push Press x 10
- OHS x 10
Power Snatch Instruction
Workout of the Day
A. 5 Sets
- 3 Position Power Snatch (Mid thigh, above the knee, below the knee)
Each set is 3 reps, one from each position.
B.
10 minutes @ 85% of:
- Russian KBS x 10
- Run or Row 250m
- Double KB Front Rack Hold x 30 seconds
Rest/Walk 5 minutes
10 minutes @ 85% of:
- Pull Up x 5 (CTB if possible)
- Push Up x 7
- Box Jump/Step Down x 9