抓举

• SQUAT SNATCH
• 4 Sets: 1 Snatch Deadlift + 1 Power Snatch + 1 Snatch + 1 Overhead Squat @60-65% of max snatch
• Rest 90 seconds
• Then: Build to a good technical heavy single snatch (squat)

背蹲

• Build to a challenging set of 3 reps

有氧

• 3-4 Sets: 400m Run
• 21 Dual Kettlebell Hang Snatch @16kg per Arm (male) / 12kg per Arm (female)
• 4 Pull-ups
• 4 Chest to Bar Pull-ups
• 4 Bar Muscle-ups
• Rest 90 seconds between sets