Warm-Up
2 Sets, For Quality
400m Run
8/8 Single Arm Dumbbell Upright Row
16 Alternating Box Step-Ups
8/8 Single Arm Dumbbell Push Press
into..
5:00 minutes AMRAP
Alternating Rounds with Partner
Primer
Part A)
2 Sets
3 High Hang Snatch High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance 2''-4''-6''
into
Part B)
3 Sets, increasing loads
Power Snatch
Rest 10 seconds
2-3 TnG Power Snatch
Partner AMRAP
"We are the World"
4 Sets
5:00 AMRAP : 2:00 minute Rest
400m Run
30 Alternating Dumbbell Snatch 22.5/16kg
20 Box Jump Overs 24/20”
Max Power Snatch in Remaining Time 60/40kg
Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
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