2 sets:
5 BB RDLs
4 Behind the Neck Snatch Grip Push Press
3 Back Squats (or OHS)
:20 Second Row
Then…
Snatch warm up
Week 1 of 4 : Snatch Complex
Every 90 seconds x 8 Sets
Sets 1-3: 3 Hi Hang Power Snatch + 3 Overhead Squats
Sets 4-6: 2 Above the Hang Knee Power Snatch + 2 Overhead Squats
Sets 7-8: 1 Power Snatch + 1 OHS
*Build in weight over the 8 sets.
*If OHS is an issue. Replace it with a power snatch rep
Then…
Every 3:00 x 4 Rounds – 12 Minutes straight
5 Box Jump Overs
5 Hang Power Clean 95/65 or Rx+135/95
5 Front Squats
5 Shoulder to Overhead
5 Box Jump Overs
Max cal row……
**Max Cal Row in Remaining time of 3:00. Start right back on the Box Jumps at the 3:00 mark, the 6:00 mark, and the 9:00 mark. No rest between 3:00 blocks, 12 min straight.
You must be logged in to post a comment.