Weightlifting

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

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • 1 Snatch  (Staring moderately heavy, increase the load every minute (~70% to ~90% to 1-RM)

EMOM EVERY 2 MINUTES, FOR 18 MINUTES (9 SETS)

  • Power Snatch + Hang Snatch + full Snatch (1+1+1+1) to 80% 1-RM x 5
  • Snatch Pull (controlled eccentric in proper position) – 80%x5, 85%x5, 90%x3, 80%x3
  • Back squat – 80%x3x3

 

Complete for time:

0:00-10:00

  • 30 Hang power cleans 70kg
  • 30 Push jerks 70kg

10:00-20:00

  • 2,000 m Row
  • 20 Ring Muscle-ups

20:00-30:00

  • 100 Burpee (6″ target above reach)
  • 50 WB