06042019

3
Jun

06042019

Cycle 1, Week 4, Day 2

Warm-up:
Barbell Snatch Complex
Empty Bar, 5 Reps of Each
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch

Strength:
Pause Hang Snatch Warm Up (above knee)
4 x 3 @ 40 – 70% of 2 RM
then,
Every 2′ for 12′
2 Hang Snatch (Below knee) @ 85%+ of 2 RM

Met-Con:
5 Rounds
10 Power Snatch*
12 Toes to Bar
*Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

Extra Work:
For Completion
30′ on Rower
Choose a steady pace and hold