CoreFit
4 sets:
A1. Hang Power Snatch 3 reps. Rest 20s.
A2. Bar Dips 3 assisted negatives. Rest 3 minutes
+
conditioning below
CrossFIt
4 sets:
A1. Power Snatch 3 reps. take a couple seconds between reps to reset at bottom. Rest 20s
A2. Ring Dips AMRAP strict reps. Rest 3 minutes.
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5 rounds for time
10 (5/arm) DB snatch -moderate to heavy
20 walking lunges
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