Thursday, August 18

August 17, 2016

 

3 Position Snatch Pull (1 x 3)

 

Lift weight off ground 1cm, pause, below the knee, pause, above the knee, pause and then stand up fully extend the hips pulling the elbows up and back

Work your way up to a HEAVY SET OF 3 only with good form!

 

Extended Snatch Warmup (Pull Emphasis) (5 x 1)

 

Pull to Below Knees

Pull to Above Knees

Pull to high Hang Over

Pull to high Pull

Pull to Muscle Snatch

*(5 X through warm up with empty bar only!)

 

Snatch (1 x 2)

-Build a HEAVY SET OF 2  Snatch.
-Touch and go reps is RECOMMENDED!

Rep scheme to build a heavy set of 2

60% x 3 reps

70% x 2 reps

75% x 2 reps

80% x 2 rep

Depending on the efficiency with the previous sets;

85-90% x 2 reps to finish your work

 

Metcon (Time)

For Time

400 m Run

21-15-9
KBS(50/30)
Goblet Squats(50/30)

400 m Run

 

Rx+ 60/40

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