Snatch to the Limits, 1RM OHS, 2km Row

Super Youth 4:30pm

(A) Snatch-Work to the limitations of your movement

(B) Individually for time-3 Rounds 15 OHS 45/30kg, 600m Row or Run  

Beginner 6am & 7:30pm

(A) Power Snatch + OHS-Work within the limitations of your movement

(B) Individually 15min Amrap-10 OHS 40/30kg, 400m Run or Row

Intermediate 6am & 6:30pm

(A) Snatch-Work to the limitations of your movement

(B) Individually for time-3 Rounds 15 OHS 45/30kg, 600m Row or Run  

Advanced 5:30pm

(A) Snatch-Work to the limits of your movement

(B) 1RM OHS

(C) Individually for time-Row 2km

Focus- (A) To the limits of your movements is exactly that. You will only know your limits if you are missing a few at that top end. This is different to within the limitations of your movement. Within the limitations of your movement is exactly that. If you know you pull early stay at a weight where you don't. (B) This is not a Max Effort. You must establish a 1RM for our next phase of training (C) ASFAP. Pick an athlete from here and set up a race with them. Click here to find an athlete You can use the pace boat option on the rower