Strength/skill
On a 15 min clock establish a AHAP snatch complex
1 snatch
1 hang snatch
1 snatch
Entire complex to be completed without letting go of the bar. Snatches can be power or squat.
Metcon
For time
25 snatch 35/25kg
Machine calorie*
15 snatch
Machine calorie*
10 snatch
Machine calorie*
Machine calories:
- 20/15 row/ski
- 20-15 cal C2 bike
- 15/12 AAB
- 200m outdoor run
Finisher
2 rounds
1 smooth set of deficit HSPU
rest 2:00
1 smooth set of deficit HSPU
rest 2:00
1 smooth set of deficit HSPU
Rest 4 mins
Start with the highest deficit you can do then reduce it / round. If you can’t get 6 reps in any set reduce the deficit or remove it completely.
