August 5, 2014 admin


1. 10mins: Heavy Single Squat Snatch

Notes:  If you are unable to perform a heavy Snatch due to mobility restrictions or lack of technique you have 3 other options: work Snatch technique, heavy Deadlift or heavy Front Squat.

2. 8mins:

10 Snatch @ 35%
10 Snatch @ 45%
10 Snatch @ 55%
10 Snatch @ 65%
Max Snatch @ 75%

Notes:  If you did not build to a heavy Snatch in part 1 do:

AMRAP 8mins
5 Goblet Squats
10 KB Swings
15 V-Ups or 30 Flutter Kicks

Competitor’s Program

1. 4×2 Snatch – Below Knee – from blocks

2a. 3×1 Snatch High Pull + 2 Snatch Pulls + 3 Snatch Deadlifts, rest :30
2b. 3x:20-:30 L-Sit Hold on Rings, rest :60

Notes:  A: hold on to bar entire set and control down each rep, use straps if necessary.  B: If you’re unable to hold L-sit for this long, do a hanging L-Hold – bend knees if necessary.

3. :30/:30×10 – Airdyne

Notes:  Record calories for first 5 and second 5 intervals.  Goal is for them to be within 5 cals.

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius

Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well and Enjoying Life

Leave a Reply

Your email address will not be published. Required fields are marked *