A. Warm Up

Coaches choice

B. Strength

Touch and Go Snatch Complex

4 sets

3 Hang Muscle Snatch

3 Hang Power Snatch


Segment Snatch Pull

3111; 6,5,4,3;

*ONLY 1 pause (1 second) just below knee and then finish with SPEED! *Lower Slowly from the hips to the floor in 3 seconds

C. Conditioning

3 rounds

5 minute AMRAP

6/5 calorie bike

10 Handrelease Push Ups

6/5 calorie bike

12 Abmat Sit Ups

-2 minute rest-

*start where you left off

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