113015 – Monday

Skill:

PVC Snatch 3rx5s

PVC Snatch Balance 3rx5s

Strength:

  1. BB 3-position Snatch (65% of best weight) 1rx2s
  2. Snatch Push Press (70% of best Snatch weight) 5rx2s
  3. Good Mornings (25% of best Squat weight) 5rx2s

***Focus on Leg and hip drive on 3-position Snatch

***Increase weight this week for Strength

Conditioning:

Alternating EMOM for 14:00-

  • EVEN – 5 Hang Snatches (above knee) – begin at 50% of 1RM Snatch and add load with each set
  • ODD – 10 BB Rollouts

Rest for 14th min and then for 15th min:

1:00 Max effort hang power cleans with finish weight of snatches in EMOM

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