Power Snatch
Warm Up
2 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
Drills
2 sets
5 Vertical jumps from Hang position above the knees*
5 Muscle snatch
5 Power snatch balance
5 Tall Power Snatch
*The jump is when the bar hits the pocket, you must get the bar from above the knee to the pocket then jump
Strength
Power Snatch
7 x 2 @ascending
Not TNG
Score: Weight
Workout
21-15-9
Thrusters @45/30 KG
400m Run
Rest 4 mins
15-12-9
Thrusters @55/35 KG
200m Run
TC: 18 min
Score: Time
Scaling options
SC
21-15-9
Thrusters @35/25 KG
400m Run
Rest 4 mins
15-12-9 Thrusters @45/30 KG
200m Run
Fit
21-15-9 Thrusters @Light
200m Run
Rest 4 mins
15-12-9 Thrusters @Moderate
200m Run
Accessory
10-8-6-4-2 Strict TTB
50m Bear hug Carry between sets @ d-ball or sandbag @ heavy
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