Monday 22 January

A. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Power Snatch Balances
1 Hang Power Snatch
1 Power Snatch
*Performed at 40%*

B. “Water Power”
AMRAP 15
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80) or (135/95)

C.E.
Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
*Low hang is just above floor, but not touching. Stand the bar tall and lower to just above floor. Second repetition starts from the floor*

Bike Conditioning
3 Rounds
1:00 On, 1:00 Off
0:45 On, 0:45 Off
0:30 On, 0:30 Off