Monday, 11/5

Snatch Complex

5 Sets of the Complex:
1 Hang Power Snatch
2 Hang Squat Snatches

Set #1 - 70% of 1RM Snatch
Set #2 - 73% of 1RM Snatch
Set #3 - 76% of 1RM Snatch
Sets #4+5 - 76-82% of 1RM Snatch, increasing by feel here.

"Triple Double" Part #1
In a 5:00 Window….
100 Double-Under "Buy-In", followed by AMRAP:
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Triple Double" Part #2
In a 5:00 Window….
100 Double-Under "Buy-In", followed by AMRAP:
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Triple Double" Part #3
In a 5:00 Window….
100 Double-Under "Buy-In", followed by AMRAP:
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24"/20")

Stimulus wise, we are looking for the following guidelines:
Round 1 - A power snatch weight that we are confident we could complete 30+ repetitions unbroken, when fresh.
Round 2 - A power snatch weight that we are confident we could complete 20+ repetitions unbroken, when fresh.
Round 3 - A power snatch weight that we are confident we could complete 10+ repetitions unbroken, when fresh.

Stamina Squat

Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

*Both* lifts are performed with the same load:
58% of our estimated 1RM Front squat.

Freddy HansenComment