-5mins to build-
A) EMOM 10mins:
1 Power snatch
1 Hang squat snatch
1 TNG Squat snatch
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B) 1min on/1min off/x3 Rounds:
Squat snatch @80% of above
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C) For time:
30 Pull ups
10 Single db alt hang split snatches – up to 30/22.5kg
25/20 Cal row
10 Single db alt hang split snatches
20 Single db over head alt lunges
10 Single db alt hang split snatches
15 Double press up burpees
10 Single db alt hang split snatches
10 Bar muscle ups
10 Single db alt hang split snatches
5 Single db devils press
*Every 2mins= 10 db goblet squats/start with goblet squats*
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Notes:
Part A – As usual after our warm up and a few drills with the coach you will have 5mins to start adding some weight on to your bar for this EMOM.
Try to focus on getting low in the catch of the power snatch, getting balanced at the bottom of the squat and finishing the last extension strong e.g fully extending those hips and upper cutting that bar!
Add weight from round to round if feeling good, otherwise just stay at a weight that you can control here. Looking to start around 50 – 60% of of your power snatch.
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Part B – for this piece we are using a % from what you finished part A with.
Even though this more or less an amrap we still want good positions and a good set up for each, don’t rush and get sloppy for the sake of 1 or extra reps.
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Part C – Adding in a different movement today with the db split snatches. This will be from between the knees (hang) instead of from the floor. If you are using your left hand with the db your right foot will lead in the split and vice versa.
Pacing at the start here is key, if you start too hot your co-ordination will go out the window with the split snatches. We will also be stopping every 2mins to complete 10 goblet squats as well so there’s extra hidden work there, we want to be able to get the timing right so that when the 2mins are up we are ready to pick that db up straight away and get em done.
Smooth controlled movement will be ideal and then start to ramp it up as the reps get to lower side side
