Tuesday, 11/20

Tempo Power Snatch

10 Sets:
1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 - 60%
Sets #4+5+6 - 65%
Sets #7+8 - 70%
Sets #9+10 - 70-75%, based on feel.

Conditioning

For Time:
21-18-15-12-9: Calories Row Or Bike
After each Row Or Bike:
16 Dumbbell Power Snatches (50/35)
20 Burpees

Freddy HansenComment