12.4.19

A. Warm Up

Bike for 8 minutes

Every 2 minutes get off and perform (4 sets)

3 Muscle Snatch (light)

3 Box Jumps (land tall)

10 second sprint

B. Strength

B1. Snatch Complex

6 sets of the following complex

1 Snatch High Pull

1 Slow Pull Power Snatch (3 seconds to knee)

1 Power Snatch

70-80% of 1RM Power Snatch

*If you need to reset quickly in between lifts thats ok

B2. Supinated Snatch Grip Deadlift

3 sets of 6 reps @ 2121 Tempo

C. Conditioning

3 rounds for time of:

21/18 cal row

21 American Kettlebell Swings 70/53

21 Anchored Feet Sit Ups (hands behind head)

D. Accessory

GHD Hip Extensions or Single Leg GHD Hip Extensions @ 30X0 Tempo

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