Athlete Development/ Fitness
A. Hang Snatch Technique Work
Sport
A. Snatch Pull + Hang Snatch (1+1) – Work up to a Heavy Single

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3 Rounds For Max Reps at each station:
30 Sec HR Push Ups- Rest 30 Sec
30 Sec Ring Rows or Pull Ups- Rest 30 Sec
30 Sec Burpees- Rest 30 Sec

30 Sec Row For Calories- Rest 2 Min x 3

*Compare to 11/11/13
Competitor

A. Push Press TnG – Work up to a tough Triple in 10 Min
B. EMOM x 12 Min
Even 6-8 Thrusters- 100#/ 65#
Odd 15-20 Wall Ball
C. EMOM x 12 Min
Even- 10 Burpee + Jump to target @ 6” above reach
Odd- 10 KB Swings- 32kg/ 24kg
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Row 400M @ 95% effort
Rest 4 Min x 4
Weightlifting
Snatch- 80%x1x4
Clean & Jerk- 80%x1x4
Pause Front Squat- Heavy Single