Essentials:
A. Snatch; 10min form work with empty bar bell or PVC
B. Power Snatch; from mid shin; 10min OTM x3reps; empty bar bell or PVC
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6 Rounds
Run 200m @85%
rest 2 min
Fitness:
A. Snatch; 10min form work with empty bar bell
B. Power Snatch; Build up to a heavy single in 10min, not a 1rep max; something heavy with good speed and form~(65-80%).
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6 Rounds
Run 400m @85%
rest 2 min
Performance:
A. 20min Snatch Mobility work
Examples: (SPU, Snatch BNPP, OHS, Drop Snatch, Snatch from lap, Snatch RDL, Snatch from Knee, Snatch Lift Offs, snatch); empty bar ball – 50%; it is very important to not exceed 50%
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6 Rounds
Row 500m @85%
rest 2 min
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Competitor Session 2:
A. Front Squat 3reps; OTM 10min; 70% of last weeks loads