Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Worlds Greatest Stretch
Then;
2 Sets of:
8 RDL (Snatch grip)
8 Bent Over Row (Snatch grip)
8 Muscle Snatch
8 Behind the Neck Snatch Grip Push Press
8 Overhead Squats
0-15 Min RT
Deadlift (3-2-2-1-1)
15-35 Min RT
Don’t think of this as a one rep max but as a single HEAVY lift.
Metcon (AMRAP – Reps)
EMOM 8:
Odd: Max Rep Squat Snatch @ 65-75%
Even: 50 Double Unders
35-55 Min RT
The weight must be heavy enough that we are performing the snatches one at a time. Quality over quantity. If squat snatch are difficult due to mobility stay with power snatch. You should have about 30 seconds rest after the double unders.
Variation 1:
Power
30 DU
Variation 2:
Power
70 SU