Tuesday, July 10th, 2018
Published July 9, 2018
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
x 2 rounds with an empty bar
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.
10 Minute AMRAP:
15 Dumbbell Shoulder-To-Overhead 50/35