Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
2 Rounds for Quality
45 secs Row
100ft. Snatch Grip Overhead Barbell Walk
5 Muscle Snatches
5 Power Snatches
5 Snatch Grip Push Press
Weightlifting
Week 9
I. EMOM 8
Hang Muscle Snatch + Snatch Grip Push Press + Overhead Squats
3 x 2 + 2 + 2
5 x 2 + 1 + 1
Goal:
This should simply be a snatch warm-up to get you prepared for the hang snatches next.
Use the heaviest weight you can for each set.
II. Every 3 mins x 3 sets: Low Hang Snatch
2 x 2 reps @ 85%
1 x 2 reps @ 85%+
Low hang snatches are below the knees. Snatches from the floor with a 2 sec pause in catch.
% based on 1RM Hang Snatch
III. Every 2 minx x 3 sets: Snatch Pull
2 x 3 reps @ 100%
1 x 3 reps @ 105+%
% based on 1RM Snatch
Conditioning
3 sets x AMRAP 4 / Rest 1:30
9 Power Snatch
9 Toes to Bar
9 Front Squats
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Optional
7 Rounds for Time
Complete as: 3 mins work / 1 min rest until complete
50ft. Sled Pull
Alternative Farmers Carry (as heavy as possible)
100 ft. (30 reps) Dumbbell Front Rack Walking Lunge
50ft. Sled Push
Alternative Farmers Carry (as heavy as possible)
18/13 cal Bike
Alternative 22 / 17 cal Concept 2 Machine
RX 50 / 35 lbs (lunges) ; 90 / 70 lbs (sled)
Scaled 35 / 25 lbs (lunges) ; 45 / empty (sled)
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