Monday, 1/7

Snatch

On the Minute x 10:
1 Snatch Deadlift
1 Floating Squat Snatch*

Minute 1 - 60% of 1RM Snatch
Minute 2 - 63%
Minute 3 - 66%
Minute 4 - 69%
Minute 5 - 72%
Minutes 6-10 (5 Lifts) - Build to a Heavy for the Day

Floating Squat Snatch
After deadlifting the bar to full extension, we'll lower the bar as close to the ground before performing a full squat snatch, while, we do not touch the ground.

It is worth specifically writing that this is not a stiff-legged return towards the ground… as we are lowering the bar, and make our way past the knees, do indeed bend as if we are setting up for a full squat snatch from the floor. Again however, without actually allowing the bar to touch the ground. What this results in is the bar making it's way to just about mid shin level.

"DT"

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 155/105

Stamina Builder

1-2-3-4-5-6-7-8-9-10:
Barbell-Facing Burpees
Toes to Bar

In "Racehorse", we will consistently see what we will refer to as "Stamina Builders". Specifically designed to build moderate to upper limit capabilities in common movement patterns, we'll refine combinations as we draw closer to the Open.


Freddy HansenComment