Friday, September 2, 2022
Video Brief: https://youtu.be/Dy8Hc4LvmXY

Weightlifting
Every 2:00 for 10:00
Snatch Complex
(Pause Power Snatch Below Knee + Hang Squat Snatch)
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
% are based off your 1rm Power Snatch

Conditioning
“Shake and Bake”
For Time
500/425m Row
21 Power Snatch 95/65#, 43/30kg
500/425m Row
15 Power Snatch 95/65#, 43/30kg
500/425m Row
9 Power Snatch 95/65#, 43/30kg

Time Domain: 7:00-11:00
Time Cap: 12:00

QuickFit
4 Rounds For Time Of:
400m Run
30 Double Unders
30 Steps Walking Lunge
30 Double Unders