A. General
4 mins of Tabata, Alternating between:- Pause wall ball-Russian KBS-lunges- Rotating Scorpions
B. Activation
2 sets3 Banded Y-pulls + 7 Banded OHS7/7 Snatch grip Single Leg RDL’s7 Muscle snatch
- 5 Snatch lift off
- 5 Snatch pulls
- 5 Snatch high pulls
- 5 Muscle snatch
- 5 Hang power snatch
- 5 Power snatch
Young "Athena"EMOM 20Min 1- 10 Wallballs 30/20Min 2- 15 KBS 32/24kgMin 3- Max Rep Power Snatch @70%Min 4- Rest
TC: 20 minScore: Total Reps of Snatch
Scaling OptionsBeginnerMin 1- 10 Wallballs 14/20Min 2- 12 KBS 16/8kgMin 3- Max Reps Power snatch @ repeatable singlesMin 4- Rest
IntermediateMin 1- 10 Wallballs 20/14Min 2- 15 KBS 24/16kgMin 3- Max Rep Power Snatch @70%Min 4- Rest
PerformEMOM 20Min 1- 5 Wallballs 30/20 + 3 High BJMin 2- Max Reps Power snatch @ 75%Min 3- 5 KBS 32/24kg + 3 High BJMin 4- Max Reps Power clean & Jerk @ 75%
Odd Object Carry
Accumulate 200' @ RPE 9/10