Run 400m, then 2 rounds:
(With empty barbell)
5 power snatch
5 drop snatch
5 OHS
5 Squat Snatch
1. Couch stretch 2:00/
2. KB windmill 2x 12 each side
<15:00-20:00 >
Work up to a heavy set of 3 Squat Snatch Touch & GO.
(OPT: power snatch)
Intervals; (30sec work: 30 sec rest)
2 Rounds:
Station 1
3:00 max Rope climbs (legless if possible)
rest 30sec
Station 2
3:00 max sled push (@135/95)
rest 30sec
Station 3
3:00 max DB Power snatch (@50/35) alternating