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