General 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
3Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Drop Snatches
3 Hang Snatches
Conditioning
Every 8 minutes, for 32 minutes (4 sets) for times of:
30/20 Calories of Assault Bike
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
We tested new 1-RM Snatch last week; please use between 70-75% of the heaviest lift you were able to achieve then.
4:55-4:52-5:04-4:52 rx
@80lbs power cln
4:46/4:30/4:16/4:00
Part A 3-4 Sets Each | Rest: 45-60 sec between sets 1. Seated Dumbbell Shoulder Press – 10-12 reps 2. Single-Arm Dumbbell Lateral Raises – 12-15 reps each side 3. Cable Rope Face Pulls – 12-15 reps 4. Dumbbell Zottman Curls – 10-12 reps 5. Single-Leg Hamstring Curls (Banded) – 12-15 reps each leg 6. Seated Calf Raises – 12-15 reps Part B General 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 Specific Warm-Up: 3 Snatch Pulls 3 Muscle Snatches 3 Overhead… Read more »