Bottle it up


Bottle it up

Skill: Touch and Go (TnG) Power Snatches 


Strength: Part A & Part B 

Part A.) Touch and Go Power Snatches:  (7-min EMOM)

—(3) Touch and Go Power Snatches between 60-70%… Same weight for all sets

Part B.) Halting Snatch Deadlift: Every 90-seconds for 4 Rounds (6-mins) 

—3-3-3-3—  with a 2-sec pause just above the knee

**Use 80-90% of 1-RM Snatch


Metcon: Every 3 Minutes for 15 Minutes

Run 100 Meters

2 Rope Climbs

6 Alt. DB Snatch


*Stagger large groups a minute apart


L1: Legless  Climbs, DB Squat Snatch 70/50

L2: Rope Climbs, DB Snatch 50/35

L3: 3-5 Strict Chin Ups, 35/25

L4: 100 Meter Runs, 6 Paused Ring Rows,