Friday, November 11, 2016

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 6 Squat Snatch
• 12 Dips
• 24 Air Squat
• 48 Double Unders
• Rest 2 Minutes

• Mobility

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 6 Squat Snatch @50% of 1RM
• 6 Muscle Ups
• 12 Pistols
• 48 Double Unders
• Rest 2 Minutes

• Mobility

• Snatch Complex

Strength:

A) 5 Sets: (Every 90 Seconds)

• Front Squat x 3 @ 50% of 1RM

B) 3 Sets: (Every 90 Seconds)

• Back Squat x 5 @50% of 1RM

Skill:

• 8 Squat Snatch @50% of 1RM
• 6 Muscle Ups
• 16 Pistols
• 64 Double Unders
• Rest 2 Minutes

*If you have the ability to hold a medball between feet during muscle up and hold medball at the chest during pistols do so.  Test your pacing with this workout.

• Mobility