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)

Snatch: 4×60% 4×70% 3×75% 1×80% 1×85% 1×90% and go for heavy

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

Complex Snatch: Hang low knee + Rapid high hang clean + 2 Balance with pause 3sec (%RM)

 

  • Snatch Pull – 80%x3, 85%x3, 90%x3, 80%x3
  • Back Squat – 70%x3, 75%x3x3

1) Complete as many reps as possible in 8 minutes of:

  • 3 full snatch 70kg
  • 5 power clean 70kg
  • 7 push jerk 70kg
  • 10 box jumps (24in/20in)
  • 15 wallball 9kg

2) At the 15 minute mark, perform:

  • 1 rep max thruster

*Five minute time cap. Bar must be taken from the floor.