Undisputed SC – Eagan – Cross-Training

Level 1

Circuit Work 5 Rounds

BB Snatch Grip High Pull x 10

Push Ups (elbows tucked narrow hands) x 8-10

Double Under Practice 60 Seconds

*Rest 45-60 Seconds Between Rounds

L1: 1000m Row (Time)

Max Effort 1000m Row

Level 2

Weightlifting 6 Rounds – Snatch Complex

5-7 Minutes to work up to 1st Set, then…

Every 2 Minutes Complete

Snatch Pull + Low Hang Pull + Low Hang Snatch

Rest with remaining time

Try to increase weight each set, working up to heaviest complex

To Complete Level 2 Workout, you must be proficient with the snatch movement. Can scale double unders.

Snatch Complex

Complex for the day – no long term tracking

L2: Metcon (Time)

5 Rounds for Time

10 Knee Hang Power Snatch 95/65

25 Double Unders