Strength
Take 15-minutes to work on the following complex:
- Snatch high pull + power snatch from pos.2 + :02 pause in receiving position + squat from pause
Notes
Our snatch complex today begins with a snatch high pull. You will then lower the bar to position 2 and perform a power snatch. When you receive the bar overhead, pause for :02. Then, rather than standing, sink into the bottom of your overhead squat. You will work on this complex for 15-minutes. You may build in weight or choose a weight to do a few sets across.
Focus on a vertical drive during the high pull. Don’t throw your shoulders back. Instead, push straight up toward the ceiling.
Focus on your footwork when receiving the bar overhead. You should not have to adjust your feet before sinking into the overhead squat.
Conditioning
21-15-9 reps of:
- Devil Press
- Knees to Elbows
12:00 time cap
Notes
Today’s workout is a simple couplet of devil press and knees to elbows. Your score is the time to complete the 45 reps of each movement or the number of reps completed under the 12-minute time cap.
Use a light set of dumbbells for the devil press. Aim to complete each round without taking your hands off the dumbbells.
Aim to complete the knees to elbows in no more than 3 sets each round. Adjust the number of reps or subsitute knees to chest or knee raises.