Strength
Snatch Complex:
- 2 Snatch Grip Deadlifts + 1 Power Snatch
- Technique Work
Conditioning #1
12 minute AMRAP:
- 10 Pull-ups
- 10 Box jumps (Rx: 24"/20”)
- 10 Burpees
Conditioning #2
For time:
- 800m Run
Strength
Snatch Complex:
- 2 Snatch Grip Deadlifts + 1 Power Snatch
- Technique Work
Conditioning #1
12 minute AMRAP:
- 10 Pull-ups
- 10 Box jumps (Rx: 24"/20”)
- 10 Burpees
Conditioning #2
For time:
- 800m Run
Snatch complex Technique work
5 snatch pull
3 hang power snatch
1 squat snatch
x 5
Stay light work on your movement
4 rounds for time
500 m row
8 power clean 95/75
4 thrusters 95 /75
12 knees to elbows on bar or on floor ( holding anchor and roll knees into elbows on floor )
15 min time cap
Plank 90 sec x3
DeadLift
3-3-3-3-3 plus
Can also do Single leg DL or Band DL
E 2M OM 5 DB OR Bar Squat Cleans
65 DU or Jumping Thigh slaps
20 ALt DB Snatch
20 Froggers
x 4
Core
10 supermans
30 sec side plank each side
30 sec reg plank
X2
Single arm Bent over row
Or Pull ups
10-10-10-10-10 each arm
Weight or Object
8 DB snatch
8 squat jumps over the DB
8 clam crunches
8 situps
8 rds
Core
10 Leg raise
10 super mans
30 sec plank
x2
Snatch Balance - Light work on technique
5-5-5-5-5
10 Minute AMRAP
5 Box Jumps
3 Squat Cleans (Rx: 225/135, L2: 185/115, L3: 135/95)*
* There is no dropping weights. Every time weights are dropped, athlete needs to move down one level.
Snatch Balance
3 Reps at 60% of 1 RM
2 Reps at 70% of 1 RM
2 Reps at 70% of 1 RM
3 Reps at 60% of 1 RM
21-15-9
Barbell Push Jerks (Rx: 50/35)
Abmat Sit Ups
Deadlift (Rx: 115/95, L2: 95/65)
Bar Hops
Snatch
2 Reps at 80% of 1 RM
1 Rep at 85% of 1 RM
2 Reps at 80% of 1 RM
2 Reps at 80% of 1 RM
12 Minute AMRAP
12 Dumbbell Walking Lunges (Rx: 50/35)
6 Dumbbell Squats (Rx: 50/35)
Back Squat 5 x 5 (75% of 1 RM)
“Isabel” For Time
Snatches (Rx: 135/95, L2: 95/65, L3: 65/45)
Pull Ups 3-2-2-1 With No Band or Hardest Band for Athlete
Bottom Ups Kettlebell Press 3 x 8
3 Rounds For Time
Snatch 4 x 3 (85% of 1 RM)
5-8-13
Then
Snatch 8 x Heavy Double
3 Rounds
Front squat: 3 sets of 4 at 60% of 1RM
4 Rounds:
Snatch - 20 Minutes Build to Heavy Double
3 Rounds For Time