2 Rounds of:
20 Arm Circles (10 front/back)
10 Muscle Snatch
:30 Dead Hang
10 OHS
GET STRONG (12 Min)
Snatch Complex
Every 2:00 for 12:00
1 Power Snatch + 3 Hang Squat Snatch Build Across Sets
GET FIT (15 Min)
AMRAP 15 of:
5 Toes to Bar
5 Hang Power Clean & Jerk 135/95
5 Lateral Bar Burpees
10/10/10, 15/15/15, 20/20/20....
COMPETITORS EXTRA
Run
400m x 8
Rest 2:00
Attempt to complete negative splits
ATHLETES NOTE:
Big sets will be tempting but this strategy likely won't keep your heart in your chest for long. Small sets with quick rest will get the job done as long as you keep it steady!