Snatch:
20 Minutes to work to a heavy complex:
1 Snatch Pull + 1 Hang Snatch Pull + 1 Power Snatch + 1 Hang Snatch + 1 Snatch
*you can drop bar after hang snatch pull
*make small jumps - max 5 pounds for women/10 pounds for men - take the whole 20 minutes
Clean:
20 Minutes to work to a heavy complex:
1 Clean Pull + 1 Hang Clean Pull + 1 Power Clean + 1 Hang Clean + 1 Clean
*you can drop bar after hang pull
*make small jumps - max 5 pounds for women/10 pounds for men - take the whole 20 minutes
Jerks:
Take 20 minutes to work to a heavy complex:
3 Push Jerks + 1 Split Jerk
*make small jumps - focus on perfect balance in the jerks
Visitation
Teams of 2:
60 Power Cleans 95/65
60 Kettlebell Swings 53/35
40 Power Cleans 135/95
40 Lateral Burpees over the Bar
20 Power Cleans 185/125
200 Double Unders
Snatch:
20 Minutes to work to a heavy complex:
1 Snatch Pull + 1 Hang Snatch Pull + 1 Power Snatch + 1 Hang Snatch + 1 Snatch
*you can drop bar after hang snatch pull
*make small jumps - max 5 pounds for women/10 pounds for men - take the whole 20 minutes
Clean:
20 Minutes to work to a heavy complex:
1 Clean Pull + 1 Hang Clean Pull + 1 Power Clean + 1 Hang Clean + 1 Clean
*you can drop bar after hang pull
*make small jumps - max 5 pounds for women/10 pounds for men - take the whole 20 minutes
Jerks:
Take 20 minutes to work to a heavy complex:
3 Push Jerks + 1 Split Jerk
*make small jumps - focus on perfect balance in the jerks
Visitation:
For Time:
30 Power Cleans 115/80
30 KettleBell Swings 70/53
20 Power Cleans 155/105
20 Lateral Burpees over the Bar
10 Power cleans 205/145
100 Double Unders
