Warm-up:
3 min row or bike
-into-
3 sets
10 PVC Pass Throughs
10 PVC Around The Worlds
3 Snatch DL
3 Snatch hang pull
3 Hang Muscle snatch
3 Snatch grip push press
3 OHS
+
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch - 5 sets building (don’t exceed 70%) Every 1:30
+
Freedom (RX'd)
“Isabel”
For Time
30 Power Snatch @ 135/95#
—
Independence (Scaled/Masters)
For Time:
30 Snatches @ 115/80#
Time Cap - 8 minutes
Target - 3-5 minutes
**INTENTION - Stimulus is high intensity but with a strategic rep scheme/pace. Athletes need to have a solid plan of attack that allows them to push the pace/tempo to finish in the target time frame. It’s one movement! Athletes should be in Attack mode from the start. Come out swinging and see if you can hold on for dear life.