High Hang Snatch + Snatch Balance
4 Sets x 3 High Hang Muscle Snatch + 3 Position Snatch Balance @ 5.5/10 RPE
*3 Positions are quarter squat, parallel and full.
Power Snatch
2 “Receive Position” Power Snatch @ 60% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-75% 1 RM Power Snatch
Barbell Front Rack Hold + Front Squats
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 55% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat
Metcon:
8 Sets (5 min cap each set)
500m Row or 400m Run or 30 Cal Bike
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2x50/35)
-rest 2 minutes b/t sets-
Workout Description Video
Scaled
8 Sets
400m Row or 300m Run or 24 Cal Bike
10 Lateral Burpee over Dumbbells
10 Dumbbell Hang Clean and Jerks (2x50/35)
-rest 2 minutes b/t sets-
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