Monday Aug 08

Snatch Complex

Warm Up

General

2 Sets

1 min Row

30 sec/side World’s greatest stretch (15sec/side)

10 Deep squat banded Y pulls + controlled eccentric 

Snatch Prep

Burgener Warm up

-into-

2 Sets @ 30-50%

3 Snatch Lift Offs

3 Muscle Snatch

3 OHS 

3 Tempo Snatch

 

Strength

Snatch Complex

Lift off + Squat Snatch

8 x 1+2

ascending from 70% up to 87%

TC: 16 min

Score: Weight 

Workout

EMOM 16

Odd 10 BB Push press + 5 BB thrusters @ 40/30 Kg

Even 15/12 Cal Row/Ski/Bike

TC: 16 min

Score: Rounds Completed

Scaling Options

Fit

10 Barbell Push Press + 5 Thrusters

10/8 Cals

SC

BB @ 35/25 Kg

12/10 Cal Row

RX+

Odd 10 DB Push press + 5 DB thrusters @ 22.5/15 Kg

Even 15/12 Cal Row/Ski/Bike

Accessory

4 rounds for quality

35m Sled push sprint @RPE 8

Rest 20 seconds

5/5 Seated single leg vertical jump

Rest 30 seconds 

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