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:
Take 10-minutes to build to a heavy single snatch.
Notes
The three position snatch served as a primer for our heavy snatch today. Focus on maintaining that bar path that we drilled during the three-position snatch as you build towards your heavy single. Take between 4-6 attempts as you build to your heavy snatch. If you miss more than once, drop the weight and do a few good reps at that lighter weight.
Conditioning
Complete as many rounds as possible in 8:00:
- 8 Push Ups
- 8 Alternating Single Arm Dumbbell Hang Clean and Jerk
- 8 Box Jump Step Down
Notes
Today’s workout is a simple triplet of push ups, single arm hang clean and jerks, and box jumps. Your score is how many rounds and reps completed in 8-minutes.
The push ups should always be done in 1-2 sets. Adjust the number of reps or elevate your hands on a bench or box.
Use a light-moderate weight dumbbell that allows you to move quickly through the 8-reps every round.
Choose a box height that allows you to move continuously and safely throughout.