11/30/12

Snatch Balance 5 x 1 (work to 70% of Snatch 1RM) 135

3 Position Snatch Pull 4 x 1 (65% of Snatch 1RM) 125

Notes: Each repetition of the 3 Pos. Snatch Pull consists of 1 x Pull from below the knee, 1 x Pull from above the knee, 1 x Pull from the power position.

STRENGTH – As a superset

[Kang Squat 3 x 5 (work to moderate)

[Behind the Neck Press 3 x 5 (use same weight as Kang Squat)

95, 115, 115

CONDITIONING

4 Rounds of:

250m Row

8 Thrusters @ 100/75

8 Burpee Box-overs @ 24”/20”

8 Snatch @ 100/75

R1: 2:25
R2: 2:58
R3: 3:31
R4: 3:22
Rest 3 minutes between rounds