OHS + SNATCH BALANCE
A1. Part 1 of 2 – Minutes 0:00 – 7:00
Overhead Squat – Build to a Heavy Single
A2. Part 2 of 2 – Minutes 7:00 – 14:00
Pausing Snatch Balance – Build to a Moderate Single
Pause for two seconds in the catch (bottom)
LOW HANG SNATCH
A3. OTM x 11 1 Low Hang Snatch (Below knees)
Set #1 – 65% of 1RM Snatch 1:00
Set #2 – 70% of 1RM Snatch 2:00
Set #3 – 75% of 1RM Snatch 3:00
Set #4 – 68% of 1RM Snatch 4:00
Set #5 – 73% of 1RM Snatch 5:00
Set #6 – 78% of 1RM Snatch 6:00
Set #7 – 71% of 1RM Snatch 7:00
Set #8 – 76% of 1RM Snatch 8:00
Set #9-10-11 @by feel– 81%
A4. Snatch Pull From Blocks (immediatamente sotto la rotula)
Every 90” for 4 set
3 rep @120%
STRENGTH
BACK SQUAT
B. ON THE 30:00... BACK-FRONT SQUAT
Every 2’
Set #1. 3 Reps @ 84% Back Squat
Set #2. 1 Reps @ 89% Front Squat
Set #3. 3 Reps @ 84% Back Squat
Set #4. 1 Reps @ 92% Front Squat
Set #5. 3 Reps @ 84% Back Squat
Set #6. 1 Reps @ 95% Front Squat
C1. ”OVER AND OVER" (Courtesy of Harry Palley)
9-15-21:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (115/80)
Rest 15’
C2. AMRAP 6’
16 DB Snatch (50/35lb)
32 Double Unders