Warm Up
200 Meter Run
followed by…
Two rounds with empty barbell or PVC Pipe
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 High Hang Snatch
A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs)
Rough day
A. 125 missed #5 hh snatch made the set up at the end
B. scaled to 75# 2:50-2:48-2:55-3:03-3:20
even with the scaling had big drop btwn 4 and 5.
A. 145 all sets
B. 3:28,3:20,3:36,3:56,4:20
Bonked in round 4.
A. 75#/75/75/80/80/80/85/85
B. 3:32/3:32/3:36/3:38/3:55
A. @ 80#
B. 23:25 @ 75# + unbroken T2B
*I couldn’t only keep the 4 min pace for 2 rounds
A. 115, 115, 125, 125, 135, 135, 135, 145
B. RX 115….2:18, 2:30, 2:58, 3:14 form getting bad dropped to 95 for last set. 3:31