Snatch %'s!

Competition Class

Strength

15min to work to 1RM

15min to work to 1RM
Snatch
3 @ 60%, 70%, 75%
2 @ 80%, 85%
1 @ 90%, 95%, 100%+

Annie
50-40-30-20-10 Reps for time:
Double Unders
Sit Ups

SKILLS & DRILLS

On a 20min clock:
3x5 beat swings, perfect & tight
3x5 dynamic beat swings, bigger ROM, big whip with slight elevation
3x3 scap pulls + 3 strict pull-ups
4x5 c2b band kick drill
then...
alternating sets without coming off bar
3 pull-ups + 3 C2B + 3 pu + 3 C2B ...
rest 2 min and repeat for 70% twice

E2M20M
30sec ALL OUT ROW
90sec slow recovery