Monday!
Warm Up
Snatch Warm Up
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)
Boom Lite
Warm Up
Snatch Warm Up
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
Run 300 M
10 Single-Arm Dumbbell Push Presses (Left Arm)
10 Single-Arm Dumbbell Push Presses (Right Arm)
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