Weightlifting:
L3 & L2: 15 Minutes to find a heavy single power snatch
L1: 15 Minutes to find a heavy single hang-power snatch
Workout:
L3:
10 rounds:
5x Power snatches (70% of Heavy single)
10x Push-ups 200m run
L2:
10 rounds:
3x Power snatches (70% of Heavy single)
5x Push-ups 200m run
L1:
7 rounds:
3x Hang Power snatches (70% of Heavy single)
5x Push-ups 200m run
Supplemental:
Halting Snatch Deadlift
-105% of 1RM Snatch , 5×2
-Pause for 3 seconds 1 inch over the knee, stay or bar, feel weight transition from mid-foot to heel.
–http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186