2.3.17

Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.
1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)
1 Hang Muscle Snatch (mid-shin)

Every 90 Seconds x 7 Sets
3 Position Power Snatch
Set #1, On the 0:00… 40% of 1RM Snatch
Set #2, On the 1:30… 50% of 1RM Snatch
Set #3, On the 3:00… 55% of 1RM Snatch
Set #4, On the 4:30… 60% of 1RM Snatch
Set #5, On the 6:00… 65% of 1RM Snatch
Set #6, On the 7:30… 65% of 1RM Snatch
Set #7, On the 9:00… 65% of 1RM Snatch


AMRAP 4 min:
30 Double-Unders, 9 Power Snatches 35/25kg
Rest 2 min
AMRAP 4 min:
30 Double-Unders, 6 Power Snatches 40/30kg
Rest 2 min
AMRAP 4 min
30 Double-Unders, 3 Power Snatches 50/35kg

Open Athletes can do this workout with a slower pace and focus more on technique!