MOB: Full body
WU: 2:00 of jump rope/double under practice
R: Movements
S: Power Snatch. Take 15:00 to find a heavy single.
C: For time and total volume:
9 power snatches at 70% of today’s 1RM.
90 double unders
6 power snatches at 80% of today’s 1RM.
60 double unders
3 power snatches at 90% of today’s 1RM.
30 double unders
THIS WORKOUT HAS A 10:00 CAP.
LIII: Do all reps at 70% of today’s 1RM.
LII: Weights of choice. 60-30-10 double unders.
LI: Weights of choice. Hang Power Snatch okay. 30-20-10 double unders (attempts count) or 300-200-100 singles/toe taps.
PWMOB: Lax ball in C/S/B. Stretch hamstrings. Rollout calves. U/D dog x3
Advanced: *power or squat snatch is fine*
9 snatches at 135/95
90 double unders
6 snatches at 185/125
60 double unders
3 snatches at 225/155
30 double unders
Endurance: None