Running and Endurance Workshop on Saturday, March 16th
Couple spots left! Click here for more info
EMOM for 8 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Use 50% 1RM Snatch
5 reps @45%
5 reps @55%
3 reps @65%
5 sets of 4 reps @75%
AMRAP 15 minutes:
5 Power Snatches (60%1RM full Snatch)
10 Wall Balls (20/14)
20 Double Unders
Post Snatch Loads, Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds before class begins. During the skill segment, set a bar to 50% of your 1RM full squat Snatch. Perform a total of three reps each minute, as described, on the minute for 8 minutes (24 reps total). These should be light and the goal is good technique.
For the strength segment, follow the warmup progression and then complete 5 sets of 4 reps at 75% 1RM. Rest no more than 2 minutes between these work sets. The entire strength segment shouldn’t take longer than and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid.
For the conditioning workout, scale the Power Snatch to 60% 1RM of your full Snatch. This should be slightly heavier than the load you used in today’s skill segment. Sub parallette jumps for DUs as necessary.
Back Squat Sets x 5