A. Below knee Snatch x 1/Snatch x 1 *nothing over 80-85% of 1 rm in 12-14 mins
*Do Power Version if you like mobility in the OH position
+
2 rds
600m run
15 Power Snatch (115/78)
75 DU

 

1Team Training

A. 3 Position Snatch up to a heavy set *High Hang x 1/Above knee x 1/Below knee x 1
B. Narrow Grip OH 5 x 2 reps @ 35×1 tempo
C. BS 4 x 1-2 reps @ 90% of 1 rm
+
10 EMOM
Odd mins- 2 Weighted Negatives Pullup *5-7 secs descent
Even mins- Supine Ring Rows x 8-10 reps *last rep hold at the top for 5-10 secs
+
10 EMOM
Odd mins- Ring dip holds *hold the bottom of dip x 15-20 secs *weighted
Even mins- 30 sec amrap Pushups
+
100 Weighted Abmat Situps