A. Snatch technique primer
5 Sets:
3 Pausing high hang snatches (pause at the bottom)
B. Squat snatch 190 /
3 @40% 75 /
3 @50% 95 /
3 @60% 115 /
3 @75% 145 /
3 @75% 145 /
2 @80% 155 /
1 @85% 160 /
1 @88% 165 /
C. 10-9-8-7-6-5-4-3-2-1 of:
Chest-to-bar Pull-ups
Squat snatches @95/65
D. Optional Bike workout
3 sets:
4:00 moderate pace
1:00 easy
2:00 Moderate-fast pace
1:00 easy
1:00 fast pace
1:00 easy
On the 3min x5 sets:
9 - 7 - 5 - 3 - 1 Hang Power Cleans
After each set:
1 Legless Rope climb
155-165-175-195-215
125----155
B. Deadlift
5 @50% 205 / 105
3 @ 60% 245 / 180
2 @70% 285 / 210
1 @75% 305 / 225
Max reps @80% 345 x4 / 240 x8
C. "Sam's Jam"
5 Rounds:
30/21cal Row
1 Round of "DT"
-rest 2min between sets
Round 1: 185/135
Round 2: 165/115
Round 3: 155/105
Round 4: 135/95
Round 5: 115/85
6:10 / 4:00
3:50 / 3:42
4:00 / 2:57
4:00 / 2:53
2:53 / 3:03
A. Strict Press
Build to a 1RM (145/120), then:
5 @50% (75/60)
3 @60% (95/75)
2 @70% (105/85)
1 @75% (110/90)
max reps @80% 9 @115 / 7 @95
B. Strict HSPU
1 Max set (8 / 11), then:
x2 for time.
*on the minute starting @ 0:00: 10 Pistols
4:00 / 2:10
C. "Boom Boom Pow"
For Time:
30 DB Thrusters @50#
50cal Echo Bike
150 DU
9:18 / 7:50
D. Skill Conditioning
AMRAP3: Handstand Walk practice
AMRAP3: Max cal ski erg
AMRAP3: Max distance double DB overhead lunge
AMRAP3: Max cal ski erg
A. For Time:
30 Ring Muscle-ups
10:22
B. Power Snatch Complex
Build to a heavy:
1 Snatch Grip Push Press
2 Hang Power Snatches
3 Overhead Squats
75-95-105-115-125
*focus on shoulders down and back in the hang.
C. "Red Handed"
AMRAP 9:
3 Hang power snatch
3 Burpee Pull-ups
*increase by 3 reps each round.
Got through the 15 hang power snatch + 9 burpee pull-ups.
