Snatch Prep
3 sets with light or empty bar
2 tall snatch
2 OHS
2 snatch balance
rest 1 min
Snatch Complex
4 sets (70-75%)
snatch high pull + hang snatch + snatch 1 + 1 +1
rest 2-3 min b/t sets
Clean
7min EMOM
3 squat cleans @77.5%
Back Squat
77.5% x 1,
85% x 1,
92.5% x 1,
77.5% x rep out (6-10)
refer to april 1
Row Sprint Intervals
8 sets
250m row sprint
12 KB snatch (6/6) 70/53#
rest 3mins
Assault Bike Cooldown
10-15min @ recovery pace
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