A) Do normal warm-up you would do for a snatch session, mobility and movement prep with the bar etc.

Then:

17.3 Warmup- All at easy pace

5min Easy row

5 Hang Squat Snatch – Empty Bar

3 Strict Pull-ups

5 Overhead Squat – Empty Bar

3 Kipping Pull-ups

3 Pause Snatch DL, 2s pause in hang – Empty Bar

3 Muscle Snatch – Empty Bar

3 Strict C2B

1 Snatch + 2 Snatch Balance – Empty bar

3 Butterfly Pull-up

3 Snatch @ 65lbs

3 Butterfly C2B

2 Snatch @ 95lbs

3 Butterfly C2B

1 Snatch @ 115lbs

1 Snatch + 2 OHS @ 135lbs, pause 2s in bottom of each OHS

3 min Airbike Easy

+

  • complete

Rest 5min

+

  1. B) 17.3
  • complete 68 reps

C) 20min Easy Pace

20 Alternating KB Snatch @ 16kg

25 Cal Row

20 Reverse Lunges

25 Cal Airbike

1min hang on bar, super relaxed shoulders, reach for the ground with your whole bod

  • did not compete, ran out of time

 

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