Wednesday, 20 September 2023

Strength:

3 Position Snatch

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)

- Complete a set every 1:30

- Hold on to the bar until all 3 reps are complete

Overhead Squat 3x1

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

- Complete a set every 1:30

Conditioning:

AMRAP 4:

10 Power Snatch (135/95)

Max distance run in the remaining time

- Rest 4:00 between AMRAPs

AMRAP 4:

400m Run

Max Rep Power Snatch (135/95) in the remaining time

** Scoring: for part one, each 100m = 1 rep