Strength – 

5 x 3 Overhead Squats with a 2 second pause on the bottom

Workout – 

3 Rounds For Time

20 Cal Row

20 Cal Ski

20 Cal Bike or 400m Run

In pairs or groups of 3 – Indian file

Session Info – 

Strength – Overhead squats today with the pause on the bottom is intended on simulating the catch of a snatch at the bottom spending a moment to stabilize before standing the weight up. Weights for this strength session should be challenging and heavier than the athletes 1RM snatch where possible.

Workout – This workout is a pure sprint workout. Athletes should be putting in their absolute maximum effort for each round to earn their lengthy rest period between rounds. There should be no rest at all between movements and athletes should not stop moving.