Hang Snatch
Warm Up
2 Rounds
1min C2
10m Bear Crawl
10m Crab Walk
Specific
5 Snatch Deadlift
5 Snatch Pull
5 Hang Power Snatch
5 Hang Squat Snatch
-into-
3 sets @ ascending weight
2 Hang Snatch Pull
1 Hang Snatch
Weightlifting
Hang Snatch
6 x 3 @ Ascending
Comp
Power Snatch from blocks
3 x 3 @ 60%
2 x 3 @ 70%
1 x 3 @ 75%
Workout
RX
AMRAP 12 min
3 Ring MU
9 KB Clean 24/16Kg
15/12 Kg Row/Ski
RX+
6 Ring MU
9 Sandbag Over Shoulder 200/150 lb
15 Cal Row/Ski
SC
6 C2B
9 KB Clean 16/12 kg
15/12 Cal Row/Ski
Fit
6 Pull Ups (Banded)
6 Push ups
9 BB Power Clean or KB Clean @ Mod Weight
10/8 Cal Row/Ski
Extras
Core
5 Sets
40 ON / 20 OFF
Flutter Kicks
Strict Sit ups
Alt V-Ups
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