Tuesday, July 10th, 2018


Published July 9, 2018


3min Z1

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Crossover Symmetry

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Coach leads group through:

5 Hang Snatch high pulls

5 Hang Muscle Snatch

5 Behind the neck snatch push press

5 Hang Power snatch into an OHS

5 Snatches

x 2 rounds with an empty bar

 

then:

 

A. Every 1:30 X 7 Sets: 2 x 2 Position Snatch Deadlift + Muscle Snatch + Snatch Balance
Warm-up as needed. Start around 50% of your 1RM. Build.

*Each round perform two cycles of the complex.

**For the 2 Position Snatch Deadlift, pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension).

***Reset on the floor for the Muscle Snatch, no Touch-and-Go

B. Every 1:30 X 7 Sets: 2 Positon Clean Deadlift + Muscle Clean + Thruster + Push Press
Start around 50% of your 1RM. Build.

*For 2 Position Deadlift pull just below the knee and then to the upper thigh, don’t stand to extension. **Reset on the floor between the Deadlift and Muscle Clean.

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10 Minute AMRAP:
15 Dumbbell Shoulder-To-Overhead 50/35
15 Toes-To-Bar


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