Saturday, August 30, 2014

A. Snatch High Pull plus Hang Snatch x 5 sets
Go up in weight with each set. Advanced, begin about 30-40lbs under your max.

Intermediate: 2 Snatch High Pulls Plus 1 Hang Snatch x 5 sets
Go up in weight with each set

Beginner: 3 snatch high pulls plus 3 hang snatch or power snatch x 5 sets
Weight is irrelevant.  Make it pretty!

Add weight only if your lift is technically proficient.

B.  Sprint x 200 meters
      Toes to Bar x Unbroken
      Rest 2 minutes
      7 sets