Level 1

Complete 10 rounds:

Lateral Hurdle Hops – 4 Reps

30 Foot Sprint

-THEN-

10 minutes to work up to a *5RM for Power Snatch

-THEN-

*6 Power Snatch @85-90% EMOM for 10 minutes

*blue and green do more reps because you’re lifting less weight

Level 2

Complete 10 rounds:

Lateral Hurdle Hops – 4 Reps

30 Foot Sprint

-THEN-

10 minutes to work up to a *5RM for Power Snatch

-THEN-

*6 Power Snatch @85-90% EMOM for 10 minutes

*blue and green do more reps because you’re lifting less weight

 

Level 3

Complete 10 rounds:

Lateral Hurdle Hops – 4 Reps

30 Foot Sprint

-THEN-

10 minutes to work up to a *1RM for Power Snatch

-THEN-

*2 Power Snatch @85-90% EMOM for 10 minutes

*Red and black do less reps because you’re lifting more weight

Level 4 Rx

Complete 10 rounds:

Lateral Hurdle Hops – 4 Reps

30 Foot Sprint

-THEN-

10 minutes to work up to a *1RM for Power Snatch

-THEN-

*2 Power Snatch @85-90% EMOM for 10 minutes

*Red and black do less reps because you’re lifting more weight

Motivation

 

 

Strength

Front Squat 5 x 5 @ 90% 5RM

 

Mobility: foam roll t-spine, banded hip stretch, banded shoulders