3 Rds of
3X Snatch grip DL
3X High pull
3X Muscle snatch
3X Full Snatch
10 Min to build to a heavy 2 position snatch
Mid Thigh+Full Snatch
Immediately following you perform the following
5X2 Snatch Pulls from the floor.
Immediately following you will take 110% Of final weight and perform the following
5X2 Halting Snatch grip Deadlift. No straps or hook grip.
1Min rest between sets
For today there will be 2 pauses-1st will be 2″ off of the ground 2nd will be above the knee.
8 rds of :20ON :10OFF (16:00 Total)
-Dumbbell snatch 65/45 From floor Alternate per round (4L/4R)
-KB push press 70/53 Alternate per round (4L/4R)
-Box step ups
You will keep this order, :10 For transition.
Heat 1 Starts at 0:00
Heat 2 Stars at 4:00
Heat 3 Starts at 12:00
For each set it is a MAXIMAL EFFORT.
It will be set up as stations so just try and move onto the next area when finished.
3X10 Ring work-Box thrusts
Remember to keep your heels onto of the box. your arms will not bend until hips are fully extended (w/False grip)