Essentials:
A.
5 Sets
Hang Power Snatch From High thigh /Hip position + Overhead Squat x 3 reps
Empty Barbell or very light weight
On the 2:30min Marks
B.
Yearly Benchmark
‘Hate’ (scaled)
6 Rounds For Time:
Thruster x 6 reps 85/60
Jumping Pull Up x 6 reps 6”
Barfacing Burpee x 6 reps
Fitness:
A.
5 Sets
Squat Snatch From Hang High thigh /Hip position x 3 reps
Build in weight but keep speed priority
On the 2:30min Marks
B.
Yearly Benchmark
‘Hate’
6 Rounds For Time:
Thruster x 6 reps 135/95
Chest to Bar x 6 reps
Barfacing Burpee x 6 reps
Performance:
A.
5 Sets
Squat Snatch From Blocks High thigh /Hip position x 3 reps
Build in weight but keep speed priority
On the 2:30min Marks
B.
Yearly Benchmark
‘Hate’
6 Rounds For Time:
Thruster x 6 reps 135/95
Chest to Bar x 6 reps
Barfacing Burpee x 6 reps