A) 2 Rounds:
“Primer”
10 e.a Single kb/db overhead lunges
5 Muscle snatches
5 Snatch balance
30 Sec hollow body
Up to 10 strict pull ups or ring rows
–
B) Power snatch: 5x 1.1.1
Squat snatch: 3x 1.1.1
-20min cap-
–
C) 15min AMRAP:
12 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg
10 Box jump overs
12/9 Cal row or bike
100m Single kb farmers carry – up to 32/24kg
–
Notes:
Part A – As it says this is a primer, we are using this to help get everything warm and moving well. We don’t want much/if any weight for the barbell movements, you can add a little if you are comfortable with them but nothing heavy.
–
Part B – Same as yesterday for the oly piece, we have a 20min window to get through our working sets (+ warm up sets) but today with snatching. You will be dropping and reseting after each rep and having up to 10 sec between reps. Also take into consideration that after your power snatches you will most likely need to do a few warm up sets for the squat snatch so take that into account when thinking about time frames.
–
Part C – For our AMRAP today we have some fairly low repetitions for our movements (hence why we are trying to go a little heavier than normal with the SDHP) so this should allow you to keep moving during this time, there really shouldn’t be much that makes you come to a dead stop and if so not for long. You can swap hands when needed during the farmers carry.
