Tuesday
Strength
Hang Snatch + Snatch 7 x 2
Every 2 Minutes x 7 rounds (14 Minutes)
Perform 1 hang snatch + 1 snatch focusing on technique. Try to mimic the positions you find from the hang and work on hip contact from the floor.
Level 3- Start at 75% and build up if possible.
Conditioning
3 Rounds: (12 Minute Time Cap)
500/400M Row (1K/800M Bike, 500/400MM Ski, 400M Run)
20 Hang Power Cleans
Level 3- 115/85
Level 2- 85/55
Level 1- A weight that allows for the first set of cleans to be done unbroken and to practice cycling reps quickly.