Monday Nov 29

Snatch Complex

Warm Up

400M run

2 Sets

5 per side World Greatest Stretch (https://www.youtube.com/watch?v=-CiWQ2IvY34)

5 per side Pidgeon Stretch

10 Kneeling Banded W’s (https://www.youtube.com/watch?v=Xv8iibQogT4)

Snatch Prep

3 Sets

3 Snatch Segment Pull

3 Tall Snatch

3 Snatch Balance

Strength

Snatch Complex

Max sets within 15 min

1×1 @ 80%

2×1 @ 82.5%

3×1 @ 85%+

Rest as needed between reps.

1 sets = 1×1 + 2×1 + 3×1

Rest 90-120Sec between sets

Wave format to increase the threshold and create power in the heavy snatch

Workout

RX+

Every 7 min x 3

2 Rounds

40 Drag Rope DU

20 Thrusters 35/25

10 Burpee Pull-ups

RX

Every 7 min x 3

2 Rounds

40 DU

20 Thrusters 35/25

10 Burpee Pull-ups

SC

Every 7 min x 3

2 Rounds

40 DU or 80 Single Skips

20 Thrusters 30/20

10 Burpee

10 Banded Pull ups/Row

Fit

Every 7 min x 3

2 Rounds

40 DU or 80 Single Skips

20 Thrusters 20/10

10 Burpee

10 Banded Pull ups/Row

Goal: Speed  Endurance

Extras

Weightlifting

Back Squat

3 x mar Reps @ 88%

Engine Building

Echo Bike

EMOM 20min

12-15 Cal

Accessory Work

Split stance paloff press

3 x 12 per side

Banded Russian KB Swing

5 x 15

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