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

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

 

Board 2

2. Snatch

5×1 at Hang Squat Snatch at 80%

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

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