Weightlifting

Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)

  • Snatch High-Pull + Hang Snatch (below knee) + Snatch – 3RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
  • OHS from rack: 3x5x75% 1-RM, + 2x3x85% 1-RM, + 2x2x90% 1-RM
  • Snatch Pull (controlled eccentric in proper position) – 85%x4, 90%x4, 95%x4x2

EMOTM 20 minutes

Every 30 seconds for 10 minutes ( 20 sets):

  • 4 C&J 70% 1-RM

Every 30 seconds for 5 minutes (10 sets):

  • 2 C&J 78% 1-RM

Every 30 seconds for 5 minutes (10 sets):

  • 1 C&J 89% 1-RM

EMOM 15 minutes

Every 30 seconds for 15 minutes (25 sets):

  • 1 Snatch 80% 1-RM

5 Rounds – Complete AMRAP in 2 minutes of:

  • 3 Ground to overhead 70kg
  • 5 Muscle up
  • 9 Chest to bar pull ups
  • 6 Pistol squat

*Rest 30 sec between each AMRAP.

5 Rounds for time:

  • 12 hang power snatch 45kg
  • 15 C2B
  • 12 front rack lunge 45kg