Strength
5 Sets
- 1 Slow Snatch Pull + 1 Snatch w/ :02 pause at position 2
Notes
Today’s strength is the snatch. You will complete 5 working sets at the same weight of 1 slow snatch pull and 1 snatch with a pause at position 2 on the way up. If you successfully complete all 5 sets at your weight, next week you will add a little weight.
The slow snatch pull is an opportunity to refine your bar path. Focus on staying balanced and keep the bar traveling vertically.
The snatch will be completed with a pause at position 2 on the way up. During this pause your weight should be centered around the mid-foot and your shoulders should be over the bar in order to keep tension in the posterior chain. The snatch will be completed with a full squat.
Conditioning
Every 3:00 for 5 rounds:
- 15 Toes to Bar
- 30m Forward Crawl
- 15 Kettlebell Swings
Notes
Today’s workout is 5 rounds of toes to bar, forward crawl, and kettlebell swings. You will start a new round every 3:00. Your score is the total time across all 5 rounds.
The toes to bar should be done in no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
The forward crawl will be done in 7.5m segments. If the crawl takes longer than 1-minute, adjust the distance.
The kettlebell swings should be done with a moderate weight. Aim to complete the 15 reps in 1-2 sets each round.