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
10-9-8-7-6-5-4-3-2-1
- Overhead Squats
- Toes to Bar
10-minute time cap
Notes
Today’s workout is a couplet of overhead squats and toes to bar. Your score is the time to complete the 55 reps of each or the number of reps completed under the 10-minute time cap.
The overhead squats should be a light-moderate weight. The goal is to complete every round unbroken.
The toes to bar should never take more than 2 sets. Adjust the rep scheme or substitute knee raises or sit ups.