1) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats
Warm-up as needed. Start light, use this as a warm-up and technique work.
2) Every 1:30 x 7 sets: Snatch + Hang Snatch
Continue to build on loading from Part 1. No dropping the bar between reps. All reps full Squat.
3) 9 minute AMRAP:
15 Calories Ski/Bike/Row/200m Run
12 Dumbbell Thrusters 35/25
4) Single Arm Dumbbell Row: 4 sets of 20/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict.
5) Double-unders: 10 minutes Practice
Goal is to work to 100 Unbroken Reps.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE