Weightlifting
Snatch grip Push press+ Heaving Snatch Balance (@(65%+22#)x(1+1)x3)
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
https://youtu.be/5zI2cbYyqss
• 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
https://youtu.be/5zI2cbYyqss
(15min)
3 Rounds of 1 Snatch Grip Push Press+1 Heaving Snatch Balance @65% of 1RM Snatch+22#
3 Rounds of 1 Snatch Grip Push Press+1 Heaving Snatch Balance @65% of 1RM Snatch+22#
Back Squat (@(65%+22#)x8x3)
(15min)
3 Rounds of 8 Speed Back squats @65% of 1RM Back squat + 22#
3 Rounds of 8 Speed Back squats @65% of 1RM Back squat + 22#
Metcon (Time)
Metcon
For time,
4 Rounds of
10 SDHP
10 Push-press 95/65
20 Back Squats 95/65
4 Rounds of
10 SDHP
10 Push-press 95/65
20 Back Squats 95/65
(16min)
GYM1010 
Leave a comment