WARM-UP

Banded shoulders + glutes

-into- 3 sets:

• 5 Snatch Grip Deadlifts
• 5 Muscle Snatch
• 5 Snatch Push Press
• 5 Overhead Squats
• 5 Squat Snatch

STRENGTH

Complete a set every 1:30 for 5 sets:

• 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
• @60-70% of 1RM Snatch)
• Hold on to the bar until all 3 reps are complete

WORKOUT PREP

2 sets:

• 3 Power Snatch (build-in weight)
• 100m Run (build-in pace)

“HONEY BBQ”

FIRE

4:00 AMRAP:

• 10 Power Snatch (60/45)
• Max distance run in the remaining time

-Rest 4:00-

4:00 AMRAP

• 400m Run
• Max Rep Power Snatch (60/45) in the remaining time

WATER

• 50/35kg

EARTH

• Own weight (moderately heavy)
• Or Power Cleans
• 300m