Short+Snatch; Feb. 13-19, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

15 Double Unders

5 Power Cleans (95/65)

3 Burpees

10 Sec. Overhead Squat Hold

1 Hang Snatch

1 Snatch

Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Short Conditioning

 

3 Rounds

50 Double Unders

15 Power Cleans (95/65)

10 Burpees

Snatch Interval

Every 1:30 for 7 Rounds

1 Snatch @ 82.5% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:30 between rounds)

3-5+ Butterfly Pull-ups Progression

3-5+ Kipping Handstand Push-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching