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 1:30 for 4 sets:
- Snatch w/ :01 pause at 1″ off ground and :01 pause at position 2
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:30 for 4 rounds. When you complete the 1 snatch you will begin the lift, pause for :01 when the plates are 1″ off the ground, then continue up and pause for :01 when the bar is at position 2. Then complete the snatch from that pause at position 2.
You may build in weight or stay at the same weight for all 4 sets. The priority, as always, is sticking to the pause prescription and holding good positions.
Conditioning
For time:
5 rounds of:
- 5 Strict Pull Ups
- 10 Push Ups
- 15 Air Squats
immediately into 5 rounds of:
- 10 Dumbbell Snatch
- 10 Box Jumps
12:00 time cap
Notes
Today’s workout is a triplet into a couplet. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute cap.
Don’t take more than :20 to complete the 5 pull ups each round. Substitute banded pull ups or ring rows.
The push ups should also take no longer than :20 each round. Perform them with your hands elevated on a box if you can’t maintain quick sets.
The air squats are your chance to let your arms recover. Move smoothly through the 15 reps each round.
The dumbbell should be a moderate weight. Don’t spend more than :30 on the dumbbell each round.
Choose a box height that you can safely move at a consistent pace of all 10 reps each round.