Monday, April 16, 2018
9 Squat Snatch (95/65 lbs.)
15 Ball Slams (20/15)
21 Jumping Pull-up
9 Power Snatch
12 Ball Slams
15 Jumping Pull-up
To be done 60 minutes before class
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.
-Use the heaviest weight possible on each set.
Rest 10 minutes
DB Snatch (70/50 – alternate hands each rep)
– Goal is go fast and unbroken. Should be a sprint type of effort, where good times on this will be under 5 minutes. If 21 snatches at this DB weight would take longer than 1 minute, scale the weight down. Speed is the important part for this, not the weight.
Do the gym programming (RX’d or competitor) for the day.
1: 12/10 Cal Bike
2: 15 Back Extensions
3: 50 Mountain Climbers