A. Snatch grip dealing with 2 second pause below knee , 2 second pause above knee, deadlift – directly into hang snatch from below the knee with 2 second pause ; build to max for the day.
B. SqT clean emom x 10 min x 3 tng squat cleans. Ascending – 1st set should begin around 65% and ascending
Conditioning:
A. Running clock
Ladder – 9 min clock
1/2,2/4,3/6,4/8,5/10 etc
Snatch increase by 1 kipping hspu by 2 each round
Power snatch 155/103
Kipping hspu
Directly into 6 min to hit snatch
Directly into
AMRAP 5 of burpee box jump overs
Directly into 5 min to establish max snatch
*view as 4 scored workouts and have a plan of attack in mind.
Training Options / Accessory Work:
A. 20 alt light tgu
B. Crossover symmetry + extra scAp work
C. 75 pvc disclocates
Endurance (bike)
A. 6:45 on bike at your constant wattage for your best 10 min test, rest 4 min – repeat 2 more x
A. Snatch 139#
B. Emom 3tng set clean ended at 161#
A.) 192# Snatch
B.) TnG squat clean: ended at 225#
C.) 97 Reps/ 215# (PR) / 74 BBJO / 202#