Wednesday, feb. 15

Weightlifting:

Every 1 min for 8 mins: Muscle Snatch

1 Muscle Snatch, pick load

Every 1 min for 8 mins.

Athlete Instructions

Building to a heavy for the day.

Points of Performance

Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar, and finishing in a tight, aggressive overhead position. Maintain constant tension against the bar throughout the movement, and make sure the bar is moving continuously- there should be no pausing or hesitation during the lift.

"Parlour Palm"

FT: Power Snatches and Bar Facing Burpees

For time:

20 Power Snatches, 95/65 lbs

20 Bar Facing Burpees

15 Power Snatches, 135/95 lbs

15 Bar Facing Burpees

10 Power Snatches, 155/105 lbs

10 Bar Facing Burpees

Athlete Instructions

Time domain: 8-12 mins Time cap: 15 mins

Additional element to this workout is changing the plates yourself. If grip is a factor for you, break up the snatches from the start, look to do manageable sets from the beginning and if you still feel great on the final bar then go for it, blow the doors off.

Primary Objective: Complete in less than 12 mins.

Secondary Objective: Challenge yourself on either the barbell portion or burpee portion. If you select the barbell, then try to complete each set under 2 mins. If you are focusing on the burpees, aim to complete each set under 75 secs.

L2: 95/65, 115/80, 135/95

L1: Hang Power Snatch: 45/35, 75/55, 95/65