B.Specific @ 30-40%
3 Snatch Deadlifts
3 Tall box jumps
3 Snatch high pulls
5 Tall box jumps
3 muscle snatch
5 Tall box jumps
3 Snatch drops
5 Tall box jumps
3 Tempo snatch*
*Use a power snatch on the first rep and get lower each rep. Last one received a squat.
KG: 35/30
Score: Each round for time
Intermediate
Every 4 minutes for 16 minutes
15 Cal Row
6 TTB or 12 Toes to eye level
5-10 Power snatch @75/65lbs
COMP
Every 4 minutes for 16 minutes
20 Cal Row
20 GHD Sit-ups
20 DB OH Squats @1×50/35
Each round for time
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10 @40%
8 @50%
6 @60%
4 @70%
2 @80%
1 @85%
1 @85%+
Score: Weight of heaviest bar
TC: 20mins
Scaling options
Beginner
7 x 3 reps @technical load
Intermediate & COMP
As written