A. General
5 minute run in the gym, coach will randomly call out movements for athletes to complete throughout the run
B. Mobility
Banded Lat stretch
1min per side
C. Specific Hang snatch
- Snatch grip RDL to knees
- Hang muscle snatch
- Hang power snatch, no feet
C. Specific Run
3 rounds
- High knees
- Butt kicks
3 Rounds
20 Hang Snatch 75/55 lbs
1000m Run
Run subs:
- 2000m Bike
- 800-1000m Row
TC: 24 minutes
Score: Time
KG: 35/25
Scaling Options
Beginner
15 Hang Snatch@ 45/35lbs
400-600m Jog
Intermediate
20 Hang Snatch @ 65/45
800m Run
4 rounds for quality
10 V-ups
20 Sky touches
30 sec/elbow Side plank