17/10/14

By silviub
•
17 Oct, 2014

Board 1 1. DO (SNATCH POSITION STRETCH WARMUP) 2. ABC Snatch “A” Movements 3 Rounds; 1 min break between rounds: 1) Squatting Quad Muscle Snatch x 5 2) Squatting Quad Power Snatch x 5 3) Squatting Quad Power Snatch to…

Board 1

1. DO (SNATCH POSITION STRETCH WARMUP)

2. ABC

Snatch “A” Movements
3 Rounds; 1 min break between rounds:
1) Squatting Quad Muscle Snatch x 5
2) Squatting Quad Power Snatch x 5
3) Squatting Quad Power Snatch to Overhead Squat x 5
4) Squatting Quad Snatch (squat snatch) x 5
Snatch “B” Movements
3 Rounds; 1 min break between rounds:
1) 3 Part Pausing Power Snatch x 3 (floor, knees, pockets)
2) 3 Part Pausing Power Snatch to Overhead Squat x 3
3) 3 Part Pausing Snatch (squat snatch) x 3

Snatch “C”
Work top down, 3 part pause, then 2 part
1) 3 Part Pausing Power Snatch to Full Speed Power Snatch
2) 3 Part Pausing Power Snatch to Overhead Squat to Full Speed Power Snatch TO Overhead Squat
3) 3 Part Pausing Snatch to Full Speed Snatch

2. Build To a challenging Comples of:

1 Snatch Pull

1 Hang Power Snatch

1 High Hang Power Snatch

Board 2

1. DO (SNATCH POSITION STRETCH WARMUP)

2. Snatch

5×1 at Hang Squat Snatch at 80%

3. Front Squat

5×1 across at 90%

4. 50 Pull Ups For time (or 20 MU if you have them)

*rest 90 seconds every time you break

5. 3RFT:

12 KBS, 2-pood/1.5pood

12 TTB

45sec Row/Airdyne @90% effort