Wednesday, 7/15
July 14, 2020
Friday, 7/17
July 16, 2020
Warm Up
2 Rounds
5 Hips To Wall
10 PVC Disloacates
5 Planks to Squat
10 Supine Scorpions
Prep:
1 x 5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + 5 OHS
1 x 5 Snatch (all sets through this with empty bar)
2×3 Snatch building up to opening weight
Strength
Snatch Clusters
Every 3 Minutes for 12 Minutes (think of each set as reps of 5×1, 4×1..etc these are NOT touch & go)
Set 1: 5 Snatches @ 50%
Set 2: 4 Snatches @ 55-60%
Set 3: 3 Snatches @ 60-65%
Set 4: 2 Snatches @ 65-70%
immediately into
8 Min to Establish a “Heavy” Single Snatch
3-5 attempts at 70+ %
Met Con
For Time (12 Min Cap)
100-80-60 Double Unders
25-20-15 Overhead Squats
