Trigger/Warm-up/Mobilise/Activate

A) Snatch

• 4-4-4-4-4-4

then…

B) Complete the following for time (Yes – full SQUAT each rep!):

• 42 Hang Snatches (20 kg / 10 kg)
• 300 m Run
• 30 Hang Snatches (20 kg / 10 kg)
• 200 m Run
• 18 Hang Snatches (20 kg / 10 kg)
• 100 m

NB – Hang snatch – snatch deadlift the barbel to hips, pause and then continue with hang snatch. Each time the bar is dropped th Hang snatch must be restarted from the hang position!
NB – Bar cannot go below mid-thigh on the Hang Snatch

Score = time

Cool-down/Trigger Ball/Foam Roll/Stretch