• Daniel LaPointe

Thursday, November 17


Warmup

Snatch Warmup with technique bar 2x through: 15 Pass Throughs 5 OHS 15 Sots Press 5 OHS 5 Snatch Pulls 5 Snatch Balance 5 Full Snatch

Snatch Balance (4 x 2)

Warmup to 60% of 1RM -keep the weight light -Focus on transitioning the position in the hole to the snatch -The Goal of Snatch Balance is to drop under the bar fast, we shouldn't see the athlete catch the weight and ride the bar down, try and catch the bar in the hole

Snatch (1 x 1)

12 min Time Cap -Warm-up and start 3 reps @60% 2 reps @70% 2 reps @75% 1 rep @80% 1 rep @85% 1 x heavy single (near Max) 1 RM Snatch **Scaling option is Power Snatches

Metcon (Time)

4 RFT (50/30) 25' Bear Crawl 25' Broad Jumps 11 KB SDHP 11 Goblet Squats 11 R.KBS

Rx+ 50' HS Walk, (60/40)


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