Skill Work
Empty Barbell
Every :30 for 5:00
-Pwr Snatch
-OHS
-Hang Sq Snatch
Then
5×2 of “8 second snatch”
Work up every set, try to get to at least 70% of 1RM Snatch
Fitness Workout
4 Rounds of:
10 Power Snatch 115/65#
500m Row/Sled Pull*
Rest 2 min between rounds
*Alternate Rounds with Sled pull @ 50% BW (200m) and Rowing.
Then:
3 X 10 Overhead Squats @ 0-45#
Performance Workout
3 Rounds of:
5 Squat Snatch 70% Max
600m Row
Rest 2 min between rounds
Rest 5 min including last 2 min break
2 Rounds of:
10 OHS 50% Max
200m Sled Drag @ Bodyweight
No comment yet, add your voice below!