Wednesday 9.11.19


Every 90 seconds, for 15 minutes of:

Slow Pull Snatch x 1

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch.


Complete as many rounds and reps as possible in 10 minutes of:

10 Double-Unders

1 Power Snatch (115/75 lbs)

20 Double-Unders

2 Power Snatches

30 Double-Unders

3 Power Snatches

...and so on, following the pattern for 10 minutes.

Andrew Malek-Zadeh