Weightlifting
Snatch grip Push press+ 2 Heaving Snatch Balance (@(70%+5.5#)x1x4)
From the rack
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
(15min)
4 Rounds @ 5.5#+70% of 1RM Snatch
4 Rounds @ 5.5#+70% of 1RM Snatch
Snatch Grip Deadlift (Deficit DL@(90%+22#)x5x4 )
(15min)
4 Rounds of 5 Snatch Grip Deficit(3-4inch) DL@ 22# + 90% of 1RM Snatch
4 Rounds of 5 Snatch Grip Deficit(3-4inch) DL@ 22# + 90% of 1RM Snatch
Metcon
Metcon (Time)
For time,
30 Squat clean + Jerk 155/105
30 Squat clean + Jerk 155/105
(13min)
Scale the weight as needed
Scale the weight as needed
Leave a comment