Grit Strength and Conditioning – Strength & Conditioning

Hang Snatch

Power Snatch + Hang Squat Snatch (Work to Heavy)

* All reps with 3 second hold to the knee on hang snatch.

* Start at 50-60% and build to heavy complex. Record heaviest lift.

If full ROM is not possible, do power snatch + hang power snatch instead (with hold).

Metcon (Time)

“Cindy” + “Isabel”

AMRAP in 2 Minutes:

5 Pull Ups

10 Push Ups

15 Air Squats

then in time remaining,

Max Rep Power Snatch (135/95)

* After completing 1 round of Cindy, perform as many snatches as possible in time remaining. Continue until you reach a total of 30 snatches.

* Rest 1 minute between each AMRAP

** Time Cap – 6 Rounds (17:00 Clock) **

Score = Clock time when 30 snatches are completed.