Hang Muscle Snatch
2 Sets
5 Hang Muscle Snatch @6.5/10 RPE
2 Sets
3 Hang Muscle Snatch @7.5/10 RPE
1 Set
1 Hang Muscle Snatch @8.5/10 RPE
*Rest as needed between sets.
Snatch Balance + Overhead Squat
Take 10 minutes to establish a HEAVY Snatch Balance + Overhead Squat
-Then-
2 Sets
1 Snatch Balance + 1 Overhead Squat @80-85% of established heavy
*Make these sets PERFECT and FAST.
Snatch Pull + Power Snatch
1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.
**Rest as needed between sets.
Back Squat
10 Sets (New set every minute.)
2 Back Squat
*Work up to 85-90% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!
Metcon: 2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes--
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes--
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40)
4 min cap for sets 1 and 2, 5 mins for set 3
Scaled:
2 Rounds
12 Power Snatch (75/55)
9 Bar Facing Burpees
-rest 3 minutes--
2 Rounds
10 Overhead Squats (95/65)
8 Burpee Box Jump Overs (24/20)
-rest 3 minutes--
2 Rounds
8 Squat Snatch (115/80)
8 Burpee Box Get Overs (40/32)
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