Weightlifting:
10 Minutes to work up to a heavy single power snatch
Workout:
L3:
5 Rounds:
Row 250m
10x Power Snatch (135#/95#)
15x Burpees
L2:
5 Rounds:
Row 250m
10x Power Snatch (95#/65#)
15x Burpees
L1:
5 Rounds:
Row 250m
7x Hang Power Snatch (65#/45#)
10x Burpees
Supplemental:
Segmented Snatch DL, 5 sets at 90%
Stop at 1″ off the floor, center of knee cap, and mid thigh. Focus on staying over the bar, begin with weight in middle of foot, and push weight back as you move up. 3 second hold at each position.