Warm-up
Row 500m
250/leisure
250/fast
Snatch Prep:
BN Press
Press in Half Squat
Snatch Drop
Pull under
High Hang
Hang Snatch
Snatch
Metcon (4 Rounds for time)
Row 30 Calories
x50 Double unders
x15 Power Snatch
Row 30 Calories
x50 Double unders
x12 Power Snatch
Row 30 Calories
x50 Double unders
x9 Power Snatch
Row 30 Calories
x50 Double unders
x6 Power Snatch
*Rest 3m b/t rounds
**Increase Power Snatch weight each round.
***Row Hard, Row Fast.
****Rounds 1 & 2 we could see some touch n go reps. Rounds 3 & 4 should be challenging enough of a load for routine singles.