Prep
9 min Emom
1.Row or Bike x 15 sec sprint
2.Reverse Plank with reach x 5 per side
3.4 Hang Muscle Snatch + 4 Hang Power Snatch
Essentials:
A.
6 Sets
Segmented Snatch Deadlift + Hang Power Snatch
40-50%
On the 90sec Marks
B.
3 Sets
Back Squats x 6,5,4
Tempo 32X1
Tough Loads for the reps
+
Prone Incline Dual Dumbbell Row x 6-8 rep
Tough weight
On the 3:30 min Marks
C.
5 min Amrap
Dual Dumbbell Snatch x 6 reps
Dual Dumbbell Burpee x 7 reps
Fitness:
A.
6 Sets
Segmented Power Snatch + Hang Power Snatch
65-70%
On the 90sec Marks
B.
3 Sets
Back Squats x 6,5,4
Tempo 32X1
Tough Loads for the reps
+
Prone Incline Dual Dumbbell Row x 6-8 rep
Tough weight
On the 3:30 min Marks
C.
5 min Amrap
Dual Dumbbell Snatch x 6 reps 35/20
Dual Dumbbell Burpee x 7 reps 35/20
RX+:(50/35)