Flashback Friday – 210# Snatch
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Regionals:
Am:
A. Snatch to heavy single
B. Ohs – 1RM
C. Running – Session 2 of week
1. Warm Up
600 easy
1 build up-1 heel to butt-1 skipping x 3
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Main Set 1
8-10 x 200 hard on an easy 100 recovery. These are not all out and yes a short recovery. Looking for times all fairly close together (evenly split). After the set an easy 400
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Main Set 2
6 x 100 all out on 3 minutes. Keep your form.
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Pm:
A. Running Clock
25 strict hspu
50 cal row
50 kipping hspu
25 cal bike
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Rest 7-10 min following workout
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AMRAP 10
10 thrusters 135/93
10 burpees
10 box jumps 30/24 *step down
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Into 10 min for @50% (flush) – bike
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Becomplete:
– 75 banded scrap squeezes + 50 pvc dislocates
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12-14 min of static split stretches
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Performance (one session)
A.Snatch to heavy single
B. Running Clock
25 strict hspu
50 cal row
50 kipping hspu
25 cal bike
–
Rest 7-10 min following workout
–
AMRAP 10
10 thrusters 135/93
10 burpees
10 box jumps 30/24 *step down
–
Into 10 min for @50% (flush) – bike
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Becomplete: – above