Wednesday Nov 3

Snatch

Warm Up

2 Sets

10 PVC Pass Through

10 PVC Behind the neck press

10 PVC RDL with 3 Sec Pause at bottom

2 Sets

10 KB Push Press with 3 sec pause at the top

10m KB Over Head Walk

10 Goblet Squat 3 Sec pause at the bottom

Snatch Prep

2 Sets with BB

1 Snatch Grip RDL

1 Snatch Hight Pull

1 Hang Muscle Snatch

1 Over Head Snatch

Strength

EMOM 20 Min

1 Snatch High Pull + 1 Snatch

Min 0-4: 70%

Min 5-9: 75%

Min 10-14: 80%

Min 15-19: 85% +

 

Goal – Power endurance threshold in the snatch

Workout

RX+

AMRAP 12 Min

You go, I go

7 Thrusters 50/35 Kg

48 Double Under

RX

AMRAP 12 Min

You go, I go

7 Thrusters 40/30 Kg

48 Double Under

SC

AMRAP 12 Min

You go, I go

7 Thrusters 30/20 Kg

48 Double Under

Or 86 Single

FIT

AMRAP 12 Min

You go, I go

7 Thrusters 20/10 Kg

48 Double Under

Or 86 Single

Extras

Strength

Front Squat

5 x 5 @ 82-85 % of 1RM

Snatch Dead Lift

4 x 2 @ 105% of 1RM Snatch

Engine Building

Row

3 Rounds

5 min @ slow

5 min @ mod

3 min @ slow

3 min @ med

1 min @ slow

1 min @ fast

Rest 2 min between rounds

Accessory Work

BB Hip Thrust

3 x 12

Prone angels

3 x 60 sec

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