Weightlifting
Snatch grip Push press+ 2 Heaving Snatch Balance (@(70%+11#)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 of 1 SGPP+ 2HSB @11#+70% of 1 RM Snatcn
4 Rounds of 1 SGPP+ 2HSB @11#+70% of 1 RM Snatcn
Snatch Grip Deadlift (@(90%+22#)x5x4)
(15min)
4 Rounds of 5 reps of Snatch Grip DL@22#+ 90% of 1RM Snatch
4 Rounds of 5 reps of Snatch Grip DL@22#+ 90% of 1RM Snatch
Metcon
Metcon (Time)
For time,
21-15-9 reps of
DB Snatches 50/35
Burpee over DB
21-15-9 reps of
DB Snatches 50/35
Burpee over DB
(13min)
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