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
3 Sets
Complete as many rounds as possible in 2:30:
- 5 Kettlebell Snatch (right arm)
- 7.5m Single Arm Overhead Walking Lunge (right arm)
- 5 Kettlebell Snatch (left arm)
- 7.5m Single Arm Overhead Walking Lunge (left arm)
- 30 Double Unders
Rest 2:30
Notes
Today’s workout is 2:30 of work with 2:30 of rest between sets. Your score is the number of rounds and reps completed across the 3 sets.
The kettlebell should be light. The goal is to complete the 5 snatches into the lunge unbroken. You should be able to do this on both arms.
The double unders should take no longer than :20. Adjust the number of reps or substitute single unders.