Thursday 300317

Power Snatch: 3-3-3, 3x3

Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets. Weight should be crisp and snappy, these should be obvious powers, not "instant-replay" powers (i.e. you should be catching them high, not nearly squatting.)


For Time:

75 Double Unders
40 Burpees
75 Double Unders
40 Dumbbell Snatches, moderately heavy, alternating
75 Double Unders
40 Box Jumps, 24"/20"
75 Double Unders

TIMECAP: 17:00

GEAR: 3


Extra Work:

Push Press: 10-10-10-10

Build over the first three sets. The third set should be tough, but the athlete should leave 2-3 reps in the tank. The fourth set is 90% of the third.