Warm-Up: Wall Slides x 10
Russian Baby Makers x 10
Cuban Press x 10
Overhead Squats x 10 Single-Leg Jumps x 10
Strength: Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Workout: Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (Rx 60/40Kg) 14 Toes to Bar
Airdyne/Row for 5-7 minutes slow tempo