Monday, 11/26

Snatch Complex

5 Sets of the Complex:
1 Snatch Pull
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)
1 Low Hang Squat Snatch (Shin, but not Floor)

Set #1 - 60% of 1RM Snatch
Set #2 - 65% of 1RM Snatch
Set #3 - 70% of 1RM Snatch
Sets #4+5 - 75-80% of 1RM Snatch

"Freedom Sauce"
AMRAP 3's, resting 3:00 between.

Part #1 - 0:00 - 3:00
21 Overhead Squats (75/55)
21 Lateral Bar Burpees
Max Calorie Row

... Rest 3:00 - 6:00...

Part #2 - 6:00 - 9:00
18 Overhead Squats (95/65)
18 Lateral Bar Burpees
Max Calorie Row

... Rest 9:00 - 12:00...

Part #3 - 12:00 - 15:00
15 Overhead Squats (115/80)
15 Lateral Bar Burpees
Max Calorie Row

... Rest 15:00 - 18:00...

Part #4 - 18:00 - 21:00
12 Overhead Squats (135/95)
12 Lateral Bar Burpees
Max Calorie Row

Four scores - the calories accumulated in each part.


Freddy HansenComment