12.18.19
A. Warm Up
Row or bike for 8 minutes
*Every 2 minutes perform
5 Hang Muscle Snatch
*Warm Up in nature with snatch loads
B. Strength
B1. 6 sets of the follow snatch complex
1 Segment Power Snatch
1 Power Snatch
(Working in the 75-85% loading range)
B2. Mixed Grip Snatch Deadlift
3 sets of 6 reps @ 2121 Tempo
(switch grip after 3 reps)
C. Conditioning
21-15-9
Power Cleans 135/95 Burpee Box Jumps 24″/20″