30 04 15 – Snatch complex

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30 04 15 – Snatch complex

Warm up – 3┬árounds of:

  • 8 push ups
  • 6 wallball shots
  • 4 burpees

 

Mobs:

  • Snatch prep

 

Strength / technique – Snatch complex:

  • 20 mins to work to a heavy and efficient Snatch complex
  • 1 x 1st pull
  • 1 x 1st & 2nd pull
  • 1 x hang power snatch
  • 1 x OHS
  • 1 x full snatch

 

Metcon – 5 rounds for time:

  • 6 HSPU
  • 12 Back rack barbell lunge 40/30kg
  • 12 Toes to bar
  • 6 Thrusters 40/30kg