Today, the goal is to do as close to a FULL SNATCH as possible. Start on the ground and catch in your deepest squat. Sub to power or hang as necessary. 3 reps at a time, progressive load each set up to a heavy. Make sure to REST between sets! Then, we've got 16:00 rotating through 4 different stations or minutes = 4 rounds total. Some minutes are meant to be slower and more strength focused + allow some rest, while others are meant to be quicker and more cardio focused.
Up to 15#
Step Ups
Up to 8#
Banded Hip Flexor March
No Jump
18/20#
Up to 12"
10/12#
40 Singles
25/26/35#
12-20"
12/15#
10 DUs + 20 Singles
44/53#
20-24"
15/20#
20 DUs
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