Wednesday, July 21, 2021

Performance

6×1 Segmented Snatch (2sec pause at knee), Every 90sec

For Time:
600m Run
20 Hang Power Snatch, 95/65#
20 Step Ups (24/20″), 95/65#
600m Run
20 Step Ups (24/20″), 95/65#
20 Hang Power Snatch, 95/65#
600m Run

Intermediate

6×1 Segmented Snatch (2sec pause at knee), Every 90sec

For Time:
600m Run
20 Hang Power Snatch, 75/55#
20 Step Ups (20/16″), 75/55#
600m Run
20 Step Ups (20/16″), 75/55#
20 Hang Power Snatch, 75/55#
600m Run

Fitness

Every 90 sec for 6 sets:
5 Hang Power Snatch
150m Run

For Time:
400m Run
20 Hang Power Snatch, 45/35#
20 Dumbbell Step Ups (20/16″), 25/15#
400m Run
20 Dumbbell Step Ups (20/16″), 25/15#
20 Hang Power Snatch, 45/35#
400m Run

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