Snatch skill complex and a row pacing workout!

1 Tall SQUAT Snatch (No dip & drive… Shrug and then pull down into your squat)
1 High Hang Snatch High Pull (Focus on elbows high & outside)
1 High Hang MUSCLE Snatch (Can dip and drive, but can’t redip underneath)
1 High Hang Squat Snatch
* Just 50-60% on this one working on perfect positions and fast speeds with the barbell for 5-6 sets


400/500m Row
30 HANG Power Cleans @ 55-60% 1RM
REST 1:00
(20:00 AMRAP)

Primary focus on this one is identical Row finishing times and pacing throughout with a secondary goal of trying to complete more rounds so proper break ups of the Cleans to keep your heart rate and breathing under control is key…

Record you row completion times and total rounds for scoring…

Try to sneak in some horizontal pulling work for some injury prevention/recovery work afterwards also!

Justin VanBeek

Written by: Justin VanBeek

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