800m dolphins run, then,
3x 6 Each w/ dowel or empty bar:
Hang snatch shrug
Hang snatch pull
Hang power snatch
Behind the neck push press (snatch grip
Pause Overhead Squat(2 second);
build, then 5x 3 (across, AHAP)
For Time, in Partners:
20-18-16-14-12-10-8-6-4-2 Power Snatch (95/65 // 135/95)
200m Medball run (20/14)
Power Snatch: partners will alternate rep for rep.
Run: partners will alternate who runs each round, meaning one must run while the other rests.
- Lat Smash; 2:00/
- Single leg flexion; 2:00/