Weightlifting: Snatch work: 6 sets of 1 Hang Power Snatch, 1 Hang Squat Snatch building from 60-75%
Weightlifting: We’re taking the first pull out of the movement to ensure we’re getting full extension before turning over. Between the two, we want to actively pull ourselves under the bar by initiating the turnover with our lats when we go into the squat snatch.
Conditioning: For Time: (16 min cap) Buy in: 800/700 m Row Then: 30 Pull Ups 10 Overhead Squats 95/65 20 Pull Ups 20 OH Squats 10 Pull Ups 30 OH Squats Cash Out: 800/700m Row
Workout – We want to set a pace that we can get off the rower in 4 minutes at the maximum, leaving us at least 8 minutes to get through the pull ups and overhead squats to reach the time cap. The Squats should be able to be done in 1, 2, and 3 sets respectively, so lets drop the weight if this seems like too much of a task.