For quality
2 rounds
20 secs on / 10 secs off
Backwards single unders
Plank Position Shoulder Taps
Air Squats

— then –

PVC Snatch Warm-up
2 rounds
10 Pass Throughs
10 Snatch Grip Push Press
5 Snatch Balance

Snatch (Weight)
4 sets of
2 Halting at the knee muscle/power Snatches + 1 muscle/power Snatch
Build from 65% snatch and adjust based on feel

Squat snatch

Met Con Mbah Xfit (Time)
Every 6 mins for 12 mins:
9/12 cal machine
12 hand release push ups OR HSPU
12 double DB clean and jerks

ADV Option:
Every 6 mins for 12 mins:
9/12 machine
12 chest to bar
12 clean and jerks @ 40/60kg

Accessory Work
2 rounds:
1min Deadlift Hold at close to body weight
Max hang from pull up bar
Rest 1min

Pin It on Pinterest

Share This