Performance | Warm-Up
50′ Waiters Carry (Right)
10 Single Arm Dumbbell Press (Right)
50′ Waiters Carry (Left)
10 Single Arm Dumbbell Press (Left)
10 Goblet Hold Reverse Lunges
and then …
Specific Warm-Up
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Drop Snatches
3 Hang Snatches
A.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2″ Below the Knee
Start around 70-75% and build to 85% of your 1-RM Snatch.
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
Aim to perform these at around 87-90% of your 1-RM Snatch.
B.
Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Kettlebell Snatches (24/16 kg – 9 each arm)
12 Chest-to-Bar Pull-Ups
B. 6 rounds+14 pistola squats
A1. 115-120-125-130 miss then reset and made-135# 70-82%
A2. 140-145-145-150-150 85-90%
B. pistols scaled with a band
3+12 kb snatch
75-95
95*5
4+31
3:30/3:20/3:10/2:30/ +1:30