Intermediate
Skill:
Complete the snatch warm up:
2 Rounds:
10 snatch deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle snatches
5 Muscle snatches
5 Power snatches
7 Overhead squats
Strength:
EMOM for 15 Minutes –
Min 1 – 5:
5 Hang power snatches
Min 6 – 10:
4 – 6 Double kettlebell snatches
Min 11 – 15:
5 Double kettlebell cleans
*Go light
Metabolic conditioning:
Complete for time –
50 Kettlebell swings
25 Box jump overs
40 Kettlebell swings
20 Box jump overs
30 Kettlebell swings
15 Box jump overs
Core:
Flutter kicks x 20 sec
Rest x 15 sec
Oblique v-ups x 20 sec
Rest x 15 sec
Reach to sky x 20 sec
Rest x 15 sec
Cross touches x 20 sec
Rest x 15 sec
Beginner
Skill:
Complete the snatch warm up:
2 Rounds:
10 snatch deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle snatches
5 Muscle snatches
5 Power snatches
7 Overhead squats
Strength:
EMOM for 15 Minutes –
Min 1 – 5:
5 Hang muscle snatches
Min 6 – 10:
5 One arm snatches / side
Min 11 – 15:
5 Double kettlebell cleans
*Go light
Metabolic conditioning:
Complete for time –
40 Kettlebell swings
20 Box jump overs
30 Kettlebell swings
15 Box jump overs
20 Kettlebell swings
10 Box jump overs
Core:
Flutter kicks x 20 sec
Rest x 15 sec
Oblique v-ups x 20 sec
Rest x 15 sec
Reach to sky x 20 sec
Rest x 15 sec
Cross touches x 20 sec
Rest x 15 sec
