Islands in the Stream

Snatch Work

Every 60-90 seconds (8 sets) of:

Hang Snatch power or squat

*Sets 1-2 – 70-74% of 1-RM Snatch

*Sets 3-4 – 75-78%

*Sets 5-6 – 79-82%

*Sets 7-8 – 83-85%

record sets 7 n 8

Followed by…

WOD

Three rounds of:

20 kettlebell swings 70/44

15 pushups

10 Chin ups

RX+ version

3 rds

10 hang snatches 135/95

10 bar or ring muscle ups

Immediately followed by. . .

30-20-10

Floor Presses (95/65)(135/95)

box jump overs


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