1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat
Use the heaviest weight you can for each set.
Our complex today has us primarily focusing on the pull off the floor. Pay attention to that foot position in the receiving position. You should be able to go right into the overhead squat without moving your stance. This is a good guide for the loading today. Adjust as needed and make it a goal of no failed sets.
Every 1 min for 15 mins, alternating between:
Min 1: 21/18 Row Calories
Min 2: 15 Burpees
Min 3: 9 Box Jumps, 24/20 in
This is going be be all about the lungs today. Descending reps will make each movement feel somewhat reasonable but the real place to find some rest is on the box jump. 9 reps is reasonable so you can either knock these out and earn ample rest, or pace them out to control your heart rate quite a bit. This is going to be key to keeping the pace on the row as it will be very close to a sprint pace for many of us. If you fall off on the calories /burpees don’t stress. Take 2-3 calories/reps off the upcoming rounds and see if you can hold onto it. Adjust so you have :10-:15 rest before transitioning to the next movement.
1-2 min/ea. Pigeon Stretch
2 min. Forward Fold