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 1:15 for 5 sets:
- Snatch w/ :01 pause at 1″ below the knee
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:15 for 5 rounds. When you complete the 1 snatch you will begin the lift, pause for :01 when the bar is 1″ below the knee, then complete the snatch.
You may build in weight or stay at the same weight for all 5 sets. The priority, as always, is sticking to the pause prescription and holding good positions.
Conditioning
2 Rounds of time
- 20 Toes to Bar
- 30 Overhead Squats
- 10 Bar Muscle Ups or 20 Pull Ups
15:00 time cap
Notes
Our workout today is a triplet of toes to bar, overhead squats, and bar muscle ups or pull ups. Your score is the time to complete both rounds or the number of rounds and reps completed under the 15-minute time cap.
Aim to take no more than 4 sets to complete the toes to bar. Adjust the number of reps or substitute knee raises or sit ups.
The overhead squats should be light. You want to complete the 30 reps in 2-3 sets each round. Keep in mind your shoulders will be fatigued from the toes to bar and bar muscle ups or pull ups.
Aim to complete the bar muscle ups or pull ups in 2-3 sets. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows