April 12, 2017
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Intermediate
Strength:
Snatch complex: 6 rounds –
Hang jump x 3
Hang high pull x 3
Hang power snatch x 3
Snatch deadlift w/ pause x 3
Power snatch w/ pause x 3
Metabolic Conditioning:
Complete the following for time –
50 Box jump overs
100 Flutter kicks / side
150 Squats
200 jumping jacks
*Every minute, pause your workout and complete one 60 foot bear crawl
Beginner
Strength:
Snatch complex: 6 rounds –
Hang jump x 3
Hang high pull x 3
Hang power snatch x 3
Snatch deadlift w/ pause x 3
Power snatch w/ pause x 3
Metabolic Conditioning:
Complete the following for time –
40 Box jump overs
80 Flutter kicks / side
120 Squats
160 jumping jacks
*Every minute, pause your workout and complete one 30 foot bear crawl
