MONDAY 9-30-19

Monday

3 Rounds:

100 Meter Run

10 PVC Pass Throughs

10 PVC Overhead Warmup Sets

2 Sets With an Empty Bar:

10 Snatch Drops

10 Snatch Balances

Snatch Technique (A)

3 Sets:

3 Snatch Drops

2 Snatch Balances

Technique Loads: No Higher Than 35% of 1RM Snatch

• In Part A of snatch work, we’ll keep the weights on the lighter side

• Feel free to build in load over the 3 sets, but keep loads under 35% of your 1RM Snatch

• All sets will come from the rack

MOVEMENT FOCUS

Snatch Drops

• The snatch drop is helpful in developing aggressive speed underneath the bar in the turnover of the snatch

• Drop underneath the bar without the assistance of a dip and drive

Then…

Snatch Balance

• The snatch balance also helps develop speed underneath the bar, this time with the assistance of hip extension

• Drop under the bar with the assistance of a dip and drive

Warmup Sets

Take 2-3 Sets to Build to Opening 50%

Snatch Technique (B)

On the 1:30 x 5 Sets:

2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch

• Building a little heavier and just sticking to the snatch balance in Part B

• Complete 2 snatch balances at increasing loads every 90 seconds

• Sets begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

• You will rest and change weight with whatever time is left in the 90 second

Then…

WOD

0:00 -12:00 min on the clock after completion of the workout in the time remaining Build to a heavy snatch   In the 12 min.

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-ups

After completion, until the 12:00…

Snatch(power or squat)

Build to Heavy Single

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