Skills and a “sprint”

 

SKILL/POWER:

3 position Power Snatch

(Above knee, below and then floor)

* Work up to 70-75% and do 6 sets on a 2:00 clock working up to as high at 85% if things are feeling good

* Odd rds – Broken sets, Even rds – Unbroken

* Add weight every OTHER round

 

WORKOUT:

Box Facing Burpee Box Jump Overs (20/24″)

Wall Ball Shots (20/30#)

20-15-10-5

(6:00 cap so push the pace!)

 

Note the heavier ball weight and try to pick a set up that allows you to keep moving steadily and quickly throughout!

Justin VanBeek

Written by: Justin VanBeek

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