December 19, 2024 Performance

Performance | Warm-Up
Row 500m or Bike 1k

Then

Two sets of:
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Drop Snatches
3 Hang Snatches

A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep

Build in load to a heavy-ish complex for the first 9 minutes, and then aim for perfect reps receiving in a strong, balanced position through the four singles.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24″/20″ – jump up, step down)