Warm-Up | Performance
Two Sets of:
5 Snatch Grip Romanian Deadlifts
5 Muscle Snatches
20 Banded Face Pulls
Followed by…
Two Sets of:
10 Hanging Knee Raises
10 Overhead Squats
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
A. 95-100f-100-105-110-115-120-125-130-135#
B. scaled to 95# all snatches unbroken
4+5 power snatches
65-95
3+7
Snatch @ 61kg
3+9
A) 85/90/95/100/105/110/115×3/120
– 115 was repeated until I liked my speed through the middle
B) 3rds + 7 PSn
– T2B were tough today
A. 65% -> 88%
B. 3 rounds + 2 reps Rx
A. 115-155
B. 3+5 snatch Rx
A – 100# +5 per set up to 145#
B – with abwheel for ttb, 3 rds
Finally back on schedule, have a great day all