monday, jan. 23

Monday, Jan. 23:

Weightlifting:

Every 1 min for 10 mins: Hang Squat Snatches and Squat Snatches

1x [ 1 Hang Squat Snatch + 1 Squat Snatch ]

Every 1 min for 10 mins.

Athlete Instructions

Touch-and-go from the hang squat snatch to the squat snatch. Start at 72% 1RM and increase by feel. Keep movement technical and fast.

"Neytiri"

5 RFT: Power Snatches, Double Unders, and Overhead Squats

5 rounds for time of:

10 Power Snatches, 75/55 lbs

50 Double Unders

10 Overhead Squats, 75/55 lbs

Athlete Instructions

Time domain: 5-8 mins Time cap: 10 mins

For this workout we are hitting some quick and fast cycling patterns with the power snatch at light loads into quick double unders, then a fast set of overhead squats and back around for the power snatch. We are keeping this light with the goal of challenging the ability to go from the overhead squats right back into touch-and-go power snatches on the next round. Work on positions and breathing and hit this fast!

Competitor: 95/65

L2: 65/45 , Low Hang Power Snatches, 30 Double Unders

L1: 45/35, Hang Power Snatches, 75 Single Unders