Warm Up
Row or Run 250m
2 Rounds
- Dislocates x 10
- OHS x 10
- Sots Press x 10
Snatch Instruction
Strength/Skill
4 Sets
- A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps
- A2: Double Unders x 60 seconds – Rest 45 seconds
- A3: Side Bridge x 30-45 seconds per side – Rest 45 seconds
MetCon
In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Front Squat x 5 (135/95)
- Medball Sit Up x 10
- SA Farmers Carry x 60m (30L – 30R w/ 70/44#)
