Strength Part 1
Every 1:15 for 5 rounds:
- Snatch (position 1) + Snatch (position 2) + Snatch (position 3)
*Stay light and use this as a warm up.
Notes
Part 1 of our strength today will serve as a primer for our heavy snatch. You will complete 3 snatches every 1:15 for 5 rounds. Your first snatch will be from position 1, then from position 2, then from the ground.
Stay at a light weight that allows you to keep your positions perfect and does not leave you feeling fatigued for the heavy snatch. Your first round should be with the empty barbell, then make small jumps and finish around 50-65% of your projected heavy single.
Strength Part 2
Every 1:30 for 4 sets:
- Snatch w/ :01 pause at 1″ below the knee and :01 pause at position 2
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:30 for 4 rounds. When you complete the 1 snatch you will begin the lift, pause for :01 when the bar is 1″ below the knee, then continue up and pause for :01 when the bar is at position 2. Then complete the snatch from that pause at position 2.
You may build in weight or stay at the same weight for all 4 sets. The priority, as always, is sticking to the pause prescription and holding good positions.
Conditioning
Every minute on the minute for 10:00:
Min 1 – 12-15 Calories
Min 2 – 5 Squat Clean Thrusters
Notes
Our workout today is 5 rounds of calories and squat clean thrusters. On the odd minutes you will complete 12-15 calories. On the even minutes, you will complete 5 squat clean thrusters. Your score is the weight used for the squat clean thrusters.
Don’t spend more than :45 on the calories. Adjust the number accordingly.
Use a heavy weight for the squat clean thrusters. One rep every :06-08 is a good pace to maintain.