Athlete Development/ Fitness
A. Hang Snatch Technique
Sport
A. Hang Snatch- Work up to a Heavy Single
+
12 Min AMRAP
8 DB Snatch/ Arm
10 Box Jumps
12 No Push Burpees
Competitor

A. EMOM- Power Clean x 1 Rep
*Start at 60% of 1RM and add 10lbs every minute until you reach a max
Rest as needed
+
5 Min AMRAP @ 100%
10 Box Jumps
10 Burpees
Rest 12 Min
5 Min AMRAP @ 100%
3 Muscle Ups
20 Double Unders Unbroken
Weightlifting
High-Hang Snatch- Heavy 2, 95% (of heavy 2)x2, 90%x2
Hang Clean- Heavy 2, 95% (of heavy 2) x2, 90%x2
Front Squat- 5×5