STRENGTH

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position.

1b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/35# (plate)
24 Sit-ups

-then (no break)-

2 minutes ME KB Snatch 24/16kg