Snatch it up

Competition Class

Strength

Skills and Drills

AEROBIC CONDITIONING

For Time:
Accumulate 150/120 Calories on each
Bike, Row, Ski
*partition as you see fit

GOAL: sub 30:00

GYMNASTICS CONDITIONING

Accumulate 3min in a handstand
beg: wall, int: band in rig, adv: free-standing

5 Rounds
6 1/2 Kneeling KB/DB Strict Press (each)
6 C2R Pull-ups (false grip if possible)
10-15s L-sit in Rings (single leg as needed)
Rest 90s bw rounds

CORE CONDITIONING
5 Rounds
30s marching while holding palloff press L
30s marching while holding palloff press R
30s GHD Swimmers (15s each direction)
20s GHD Hip/Back Extension Hold

MetCon

CLASS

E2M10M
3 TnG Power Snatch

5 x 3min Rounds
3 Power Snatch 95/65
6 Pull-ups
9 Push Ups

Rx+ = 135/95, C2B

Rest 1min after each 3min Round