am
A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals
B. Muscle Snatch x 2 + 2 OHS; build to max with this
C. Snatch – 3×3 @77 , 2×2 @80, 3×1 @83
pm
A. Snatch Balance ; 10 min of Work, Speed Technique is focus here
B. Back SqT
| 1×5 @70% | |
| 1*5 | 80% |
| 1*2 | 85% |
| 1*3 | 90% |
| 1*1 | 100% |
C. Front SqT
| 1*5 | 65% |
| 1*4 | 75% |
| 1*4 | 80% |
| 1*4 | 85% |
D. AMRAP 10 @ competition pace
5 bar lateral burpees
10 Thrusters (105/73)
15 C2B Pullups
One Session
A. Snatch work
B. SqTs
C. AMRAP