Monday, 12/3

Snatch Complex

On the 2:00 x 5 Sets:
1 Power Snatch
1 Hang Squat Snatch (knee-level)
1 Squat Snatch

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

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

"Jump Start"

For Time:
60 Double-Unders, 30 Dumbbell Power Snatches
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell - 50/35

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:
70% of our estimated 1RM Front squat.

Freddy HansenComment