SNATCH
PAUSE OVERHEAD SQUAT
A1. EMOM 6 Minutes:
1 Snatch Balance 1 Overhead Squat
Set #1 – 1 Complex @ 40% of 1RM Snatch
Set #2 – 1 Complex @ 43% of 1RM Snatch
Set #3 – 1 Complex @ 46% of 1RM Snatch
Set #4 – 1 Complex @ 49% of 1RM Snatch
Set #5 – 1 Complex @ 52% of 1RM Snatch
Set #6 – 1 Complex @ 55% of 1RM Snatch
ON THE 15:00... 3-POS SQUAT SNATCH
A2. Every 90 Seconds x 6 Sets (9:00):
1 Hang Squat Snatch + 1 Squat Snatch Set #1 – 1 Complex @ 63% of 1RM Snatch
Set #2 – 1 Complex @ 66% of 1RM Snatch
Set #3 – 1 Complex @ 69% of 1RM Snatch
Set #4 – 1 Complex @ 72% of 1RM Snatch
Set #5 – 1 Complex @ 75% of 1RM Snatch
Set #6 – 1 Complex @ 79% of 1RM Snatch
BACK SQUAT
B. 1 Dead Back Squat + 2 Back Squat
x 6 set - 90’’ rest @75%
CONDITIONING
Gymnastic Conditioning:
27 Ring Dips
24 Pull-ups
21 Goblet Squat @32/24
18 Ring Dips
15 Pull-ups
12 Goblet Squat
9 Ring Dips
6 Pull-Ups
3 Goblet Squat
3 ROUNDS FOR TIME
15 Hang Power Clusters (43/30kg)
9 Deadlifts (100/70)
RECOVERY + HSPU
Not for Score (for Quality):
15:00 Recover Bike On the 3:00, 6:00, 9:00, 12:00, and 15:00: Complete a single set of kipping HSPU (25-30% of best set)
SHOULDER RECOVERY
CrossOver Symmetry Recovery Protocol