BUY IN
30 Back Extensions
30 Walking Lunges (each leg)
-then-
4 Minutes
KB Turkish Get up (35 / 25)
**switch hands every 3 reps
TECHNIQUE - 15 Minutes
1-Arm KB Snatch Progression:
- 2-Hand USSR Swing
- 1-Hand USSR Swing
- Hand-to-Hand Switch
- 1-Hand High Pull
- Snatch
Max 1-Arm KB Snatch (50 / 35)
10 Minutes
**As many snatches as possible in ten minutes. Unlimited hand switches. Rest when you're done. Chalk is good.Use a DB only if you must**
"What is a good score?" everyone wants to know. For the Service, there is no minimum score as the test is about guts and determination. For those of us not in that line of work, a numeric score helps us compare and improve. A score of 100 is lethargic. That is only 1 snatch every 6 seconds. If that is all you can muster, do some more training and try again in a few months when you can do 30-40 snatches per arm, non-stop. 150 gets a good sweat rolling, and a score of 200 is where we start feeling some real pain. 250 repetitions places you in the elite class. 275 is the record and is held by a recluse in Montana that is rarely seen.
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