LIFTS

3 Position Snatch

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OR

Pause Overhead Squat 5 x 5

3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.

WORKOUT

For time 15 min Cap
Performance
20.18.16.14…..2
Snatch 50/35kg
2.4.6…20
Bar facing burpee

Fitness
20.18.16..2
Snatch 30/20kg
2.4.6…20
Bar facing burpee

BASICS