Friday
Warm-Up.
Followed by…
Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps
Followed by…
Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)
Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.
B.
For time:
Row 800 Meters
30 Power Snatches (135/95 lbs)
Row 800 Meters
Boom Lite
Warm-Up.
Followed by…
Every 90 seconds for 9 minutes (3 sets):
Station 1 – Close Grip Overhead Squat x 5-7 reps
Station 2 – Broad Jumps x 5-7
Then…
A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds
B.
For time:
Row 800 Meters
50 Single-Arm Dumbbell Snatches
Row 800 Meters
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