Warm-Up | Performance
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
followed by,
Run x 400m
Followed by…
Two sets:
Barbell Strict Press x 2 reps
Barbell Snatch Grip Romanian Deadlifts x 4 reps
Barbell Muscle Snatch x 6 reps
A.
Every 8 minutes, for 32 minutes (4 sets) for times of:
500 Meter Row
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 on, please use between 70-75% of the heaviest lift you were able to achieve then.
4:45
4:32
4:19
On 6′ @70lbs
Luke (135#) 5:33/5:25/5:23/5:18
Anika (75#) 5:58/5:50/5:48/5:58
5:00/5:05/5:10/5:09
Snatch @68kg (+- 150lb)
6:01/5:56/5:56/5:55
Snatches at 135#
Snatches after the row felt SIGNIFICANTLY harder than the ones after the run. Snatches after the run got faster each round.
5:36/5:50/5:54/5:41
95# snatch