A. GENERAL (6:00)
Row 3 minutes
3 rounds of
30 seconds in & out squats
30 seconds Plate ground to overhead

B. SPECIFIC
With empty bar
Snatch Grip RDL
Hang muscle snatch (bring bar to above the knees)
Overhead Squats
—
Lightly loaded
Pause Hang power Snatch (pause above the knees)
Pause overhead squats
—-
Workout weight
4 Hang power snatch
4 Overhead squats

B. SPECIFIC CNT’D
Practice round
20 sec Row
3 Hang snatch
3 Overhead squat

For Time

1500/1250 m Row
Into
10 rounds
10 Hang power Snatch 95/65 lbs
10 Overhead squats @ 95/65 lbs
Into
500/400m Row

In pairs, You go I go

5000m Row

Partners must swap every time athletes are done with the following round

10 Hang Snatch @ 95/65
10 Overhead squat @ 95/65

30-20-10
V-ups
Sky touches
1/2 Turkish get up