ON THE 0:00... SNATCH (Courtesy of Harry Palley)
A1. Part 1 of 2
Snatch Grip Sotts Press
5 Sets of 3 Repetitions
Part 2 of 2
A2. 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
Training
A3. On the Minute x 14:
1 Power Snatch + 1 Squat Snatch
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 Squat Snatch @ 84% of 1RM Snatch
Set #8 (9:00) – 1 Squat Snatch @ 87% of 1RM Snatch
Set #9 (10:00) – 1 Squat Snatch @ 90% of 1RM Snatch
– Rest 1:00 –
Set #10 (12:00) – 1 Squat Snatch @84% of 1RM Snatch
Set #11 (13:00) – 1 Squat Snatch @87% of 1RM Snatch
Set #12 (14:00) – 1 Squat Snatch @90% of 1RM Snatch
ON THE 13:00...
A4. EMOM 5’
3 SNATCH PULL@95%
B. ON THE 30:00... BACK-FRONT SQUAT
Every 2’
Set #1. 3 Reps @ 80-82% Back Squat
Set #2. 1 Reps @ 87% Front Squat
Set #3. 3 Reps @ 80-82% Back Squat
Set #4. 1 Reps @ 90% Front Squat
Set #5. 3 Reps @ 80-82% Back Squat
Set #6. 1 Reps @ 93% Front Squat
ON THE 50:00...
C1. ”WATER POWER"
AMRAP 15:
60 Double-Unders
30/21 Calorie Row
10 Power Snatches (135/95)
ON THE 70:00...
C2. CONDITIONING
EMOM 12’
min#1: 15/12 AB Cal
min#2: 10 Burpees Box Over (regional style)
min#3: 5-3 Bar MU + 10 Plyo Pushups
min#4: rest
@9/6 Kg vest