All Levels - Weightlifting

 

A. Snatch complex:

 

In 20min find a heavy

Hang snatch + TNG Snatch + OHS

 

 

B. 5 sets of:

 

3 Snatch pulls from the floor + 3 from hang

use 70%of more of 1RM

(use straps if you have them )

 

 

 

All Levels - Conditioning:

 

10 min row easy

1 min hard

1 min rest

 

8 min row easy

1 min hard

1 min rest

 

6 min row easy

1 min hard

1 min rest

 

4 min row easy

1 min hard

(can also be done on bike or ski)

 

 

Advanced Level:

 

A. Snatch complex:

 

In 20 min find a heavy

Hang Snatch + TNG Snatch + OHS

 

 

B. 2 rounds of:

 

1 min row easy

30s max T2B

 

1 min row easy

30s max pull-ups

 

1 min row easy

30s max C2B

 

1 min row easy

30s max bar MU

 

 

C. For time 21-15-9

 

AB calories

Deadlift 185/125lbs