Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.
Power Snatch Complex (in class)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
*building to AHAP
Conditioning (in class)
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
*power snatch weight should be something athlete can do unbroken or 2 sets. Work on barbell cycling. No singles
Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.