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WEIGHTLIFTING - Sa 22.05.21

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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