wednesday, july 12

Weightlifting:

1x [ 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch ], pick load

Every 2:30 for 12:30.

Athlete Instructions

Instructions

Complete as- Every 2:30: 5 Sets

Power Snatch

Rest 10 secs

Hang Squat Snatch + Overhead Squat

Rest 10 secs

Squat Snatch @ 80-85%+

Percentages are based on your 1RM Power Snatch

Athlete Notes

Main focus is the final 3 sets, only if feeling good then increasing load. If you do not, hold 85% across all working sets. We are looking for this as a complex while being able to set the bar down in between segments. The goal is to work different positions and emphasize to reinforce correct mechanics. Focus on big extension in the Power Snatch, speed through the middle.

"White Goodman"

For time:

27 Bar Facing Burpees

Every 1 min complete: 9 Power Snatches, 95/65 lbs

-- Rest 2 mins --

21 Bar Facing Burpees

Every 1 min complete: 7 Power Snatches, 115/75 lbs

-- Rest 2 mins --

15 Bar Facing Burpees

Every 1 min complete: 5 Power Snatches, 135/95 lbs

Time Cap: 15:00 minutes

Notes

For this workout, we will be starting with 9 Snatches on the top of the minute. In the remaining time we will be working to complete max bar facing burpees. This will continue until we reach 27 reps. If this occurs in the middle of the minute, rest the remaining time of that minute, plus 2 additional minutes on the EMOM. Load the bar during the rest minutes to the next weight. We will then do the same thing for 7 Power Snatches, plus max burpees until 21 reps. Finally we will load the bar one last time and perform 5 Snatches followed by max burpees until 15 reps.Primary Objective: Complete Each set in 3:00 minutes or less.

Secondary Objective: Complete each set of Snatches unbroken

Stimulus: Barbell Cycling / Anaerobic

RPE: 9/10