Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Snatch – 20 minutes
Performance: 5 minutes of unloaded bar work with Coach and then 15 minutes to work to a heavy complex of 1 Power Snatch + 1 Snatch. You can drop and reset between lifts in the complex.
Fitness: E2MOM for 12 minutes of – 1 Strict Press + 3 Push-Press @ RPE 6. Spend rest time in a hollow hold
Part 2 – Conditioning: “Cherry Bomb”
Performance: For total reps on a 10 min clock –
- 60 Wall balls (20/14lb)
- 40 KB Swing (24/16k)
- 20 Burpees
- Max reps MU (when/if you fail, option to switch to burpee pull-up)
Fitness: AMRAP 10 minutes of –
- 200m run
- 20 Wall Ball
- 20 KB Swings
- 20 Burpee onto 4 plates (~15 inches)
