WEIGHTLIFTING
A1. Skill Part 1 of 2 Snatch Grip Sotts Press
5 Sets of 3 Repetitions
A2. Skill Part 2 of 2 Overhead Squat + Snatch Balance
5 Sets of the Complex
Set #1 – 40% of 1RM Snatch
Set #2 – 50% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch
ON THE 0:00... SNATCH
A3. Training
On the Minute x 11: 1 Power Snatch + 1 OHS
Set #1 (0:00) – 1 Complex @ 73%
Set #2 (1:00) – 1 Complex @ 76%
Set #3 (2:00) – 1 Complex @ 79%
– Rest 1:00 – Set #4 (4:00) – 1 Complex @ 76%
Set #5 (5:00) – 1 Complex @ 79%
Set #6 (6:00) – 1 Complex @ 82%
– Rest 1:00 –
Set #7 (8:00) – 1 Complex @ 79%
Set #8 (9:00) – 1 Complex @ 82%
Set #9 (10:00) – 1 Complex @85%
ON THE 13:00...
A4. EMOM 6’
3 SNATCH PULL@90%
ON THE 25:00... FRONT SQUAT
B. Alternating OTM x 10 (5 Rounds) Even Minutes – 14/10 Calorie Assault Bike
Odd Minutes – 3 Front Squats
Start between 70% of your estimated one rep max front squat.
ON THE 35:00...
CONDITIONING
C. 3 Rounds: 33 Air Squats
25 Pushups 16 Pullups
@9/6KG vest