Strength & Skill:
Snatch Complex of:
1 Power Snatch + 1 Hang Power Snatch + Hang Split Snatch
Note: With a 12 minute running clock in teams of 2 athletes, build up to a tough complex.
3 RFT of:
20 American KB Swings
20 Loaded Squats (see options)
300 Meter Run
Weighted Squats Options: if you have depth issues a plated squats- see video. Otherwise, feel free to dumbbell or barbell front squat as usual.
Advanced Fitness Athletes: see the performance workout and scale accordingly.
3 Mins of Planks Holds + Perfect 30 Ring Rows for volume
Feel free to break this up any way you’d like.Fitness Program Description