greg ssnatch

Warm Up

  • 500m Row (talking pace)
  • Then 3x Through:
  • 7 Air Squats (3 second hold at bottom of squat)
  • 9 Walking Lunge Steps
  • 7 Sot Presses with PVC
  • 30 Second Paleo Chair Hold

Strength

Drop Snatch

  • 1@ 70%, 1@ 75%, 1@ 80%, 1@ 85%, 1@ 90%, 1@95%, 1@95% or New 1RM

Metcon

“Nancy 2.0”

21-15-9

  • OHS (115/75)
  • Calorie Row

*Rx+ (135/95)