1. SNATCH Every 1 min for 5 mins:
3 Position Muscle Snatch +
3 Overhead Squat,
-- Rest 1 min --
Every 1 min for 7 mins:
Power Snatch +
Overhead Squat +
Squat Snatch, A: Record your best Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch 1 Rep Max lift.
B: Record your best Snatch Balance 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
C: Record your best Snatch Balance 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. D: Record your best Overhead Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
D: Jerk Dip Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
ACCESSORY
All tempo reps:
3s descent, 1s pause, 3s ascent
AMRAP 12‘
7 Double dumbbell hammer curl, 7 Double dumbbell bench press, 7 Double dumbbell front squat,
*Chose a loading that allows you to maintain all 7 reps of each exercise unbroken
*Focus any rest between movements
COOL DOWN 2 Min each Banded hamstring stretch
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